Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
WOD Workout
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Warm up Workout
EMOM 8
1.45s erg
2.40s cossack to curtsy lunge alt.
3.40s miniband sotts press
4. 40s 90/90 hip rotation to pigeon
Cossack to curtsy lunge:miniband sots press:
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For time Workout
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Bar MU tech & Conditioning for quality: Workout
Bar MU tech
Conditioning for quality:
E1.20M x 8-10
alt 1 & 2- 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
Huom! Semi helpot ja tekniset setit.
- 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
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26.11.2025 Workout
HEAVY+ WEEK 8/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE--
video: HIP AIRPLANE
video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi
with PRESS - videolla kaveri tekee istuiltaan
video: RUSSIAN BABY MAKER
video: FOREAM PLANK PULL-THROUGH
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH PRESS + POWER JERK *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2+2+2@barbell, rest btw sets 2minCLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION + POWER JERK + SPLIT JERK split both side 1+1
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2× 2+2+2+2@barbell, 2× 2+2+2+2@light weight, rest btw sets 2min
FLOATING POWER CLEAN + FLOATING CLEAN + POWER JERK + SPLIT JERK
1-2×2× 2+2+2+2@barbell, 1+1+1+1@up to 75-80%, jerk-%, rest btw sets 2min
ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@40%, sp-%, rest btw sets 2minSHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many (reps) as possible
BENCH PRESS + PUSH JERK IN SNATCH
1-2× 3+3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK
video: TALL CLEAN
video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: CLEAN from POWER POSITION
video: FLOATING POWER CLEAN
video: FLOATING CLEAN
video: ECCENTRIC SHOULDER PRESS
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week, if you can!
2-3 rounds
10× KOPENHAGEN RAISE *straight leg / bent knee
10× BANDED FACE PULL
10× + 30sec BACK EXTENSION + PLANK with weight
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video: KOPENHAGEN RAISE *straight leg & bent knee
video: BANDED FACE PULL
KEHONHUOLTOA!
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8.10.2025 Workout
LIGHT-MODERATE WEEK 1/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE KANG SQUAT
2. PLATE BRIDGE PRESS & PULLOVERS
3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
4. PRONE SNOW ANGELS
5. BEAR CRAWL HOLD with SHOULDER TAP--
video: PLATE KANG SQUAT
PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä
video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/video: PRONE SNOW ANGELS
BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2minCLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
1-2× 3+3+3@barbell, rest btw sets 2minCLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
1-2× 3+3@barbell, 2-3× 1+1+1@light weight, rest btw sets 2min
PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
*1-3sec pause at the knee
*all lift 1-2 sec pause in the power receiving position
2×2× 1+1+2@barbell, 3× 1+1+1@50-60%, jerk-%, rest btw sets 2min
ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2minSHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min
BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK
video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: MUSCLE CLEAN
video: PAUSE POWER CLEAN *at the knee 0:16
video: PAUSE In The POWER RECEIVING POSITION
video: ECCENTRIC SHOULDER PRESS
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week
2-3 rounds
15×/step side KB/DB WALKING LUNGE
10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW
10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight
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video: REAR DELT ROW & FLY 3:44
video: SEATED CABLE ROW 0:15
KEHONHUOLTOA!
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3.10.2025 SNATCH Strength
*lähestyminen esim. 25min, 9 kertaa tangossa käynti
2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open