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-
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Treeni 3 (keskiviikko) Workout
Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting sessionWeightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80-85%, go new set every 1.5 minStrenght
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn setsMetcon @80-90% effort
3 sets
3-4 min emom / 1 min rest
3 hang power clean
3 front squat
3 push jerk
use 16-24kg / 24-32kg kettlebells for this -
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Hip thrust Strength
5x5 hip thrust, sopiva paino tai kokonaan ilman painoa, jolloin pito yläasennossa 5 sek
[hip thrust video](http://
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Leuanveto, 1RM Strength
Tähän voit merkitä leuanvedossa käyttämäsi painon.
Leuanveto lisäpainolla, vastaote
1x1, RPE 10 -
Pe 22.5.2026 maastaveto Strength
Maastaveto 5x8x50-60%
-päinvastainen tekniikkaPendlay Row 5x5
-nousevat kuormatSivutaivutus 4x25 / puoli
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Clean complex 21052026 Strength
Clean technique
- EMOM 5 1 hang clean pull + 1 Hang squat clean + 1 Power clean @60%
- EMOM 5 1 Squat clean + 1 Power clean @70%
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CROSS Workout
A)
Tempo Back Squat 1
Build to heavy single!
Tempo: 3/3/X/1--then--
4 x 1 @90% , go every 90 sec!B )
4 rounds for time of:
75 Double Unders / 125 single unders
15 Barbell Hang Clean & Jerks, 35/25 kgTimecap: 10 mins
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Morning Intervals Workout
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Ma 18.5.2026 kyykky Strength
Kyykky 4x4x70%
Tempo-kyykky 2x8x30 (3/1/3)
Jalkanostot maaten 4x15
-lisäpaino