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-
27.10.2025 Workout
HEAVY WEEK 4/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
--
5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE GTOH
2. BIRD DOG to DOWNDOG with TOE TAPS
3. SCISSOR KICKS
4. MOUNTAIN CLIMBER TO COSSACK SQUAT
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD--
video: PLATE GTOH
BIRD DOG to DOWNDOG with TOE TAPS tee bird dog liike yhdelle puolen ja heti tämän jälkeen downw.dog kädellä ristikkäisen jalan varvas kosketuksella, toista toiselle puolen - liikkeet yhdistetty, videot erillään
video: BIRD DOG
video: DOWNDOG with TOE TAPS
video: SCISSOR KICKS
video: MOUNTAIN CLIMBER TO COSSACK SQUAT
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH +
SNATCH HIGH PULL from POWER POSITION +
MUSCLE SNATCH from POWER POSITION *tall=seiso suorana, lähtöasento tasajalalta
1-2×2× 1+1+1+1@barbell, rest btw sets 2minSNATCH HIGH PULL + MUSCLE SNATCH
1-2×2× 1+1@barbell, rest btw sets 2minMUSCLE SNATCH
1@find your 1RM of the day! rest btw sets 2-3min
POWER SNATCH
2×2@barbell, 1@work up to heavy 1RM of the day, rest btw sets 2min
PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, fs-%, rest btw sets 2minFRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min
BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään
videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...
video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: MUSCLE SNATCH
video: PAUSE POWER SNATCH 0:15
video: PAUSE In The POWER RECEIVING POSITION
video: BULGARIAN SPLIT SQUAT
video: BENT OVER ROW
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× PUSH UPS
10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip
10× WEIGHTED TWISTING SIT UPS *kuorma niskassa, jalat telakoituna
--
video: PUSH UPS
video: CHIN UPS
video: CABLE LAT PULL DOWN
video: WEIGHTED TWISTING SIT UPS
KEHONHUOLTOA!
-
27.10.2025 BULGARIAN SPLIT SQUAT Strength
BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min
*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään -
Chad preppaus 2.0 Workout
40 min Parin kanssa
A: 40 askellus laatikolle 9-15 kg pallo olalla, harteilla tai sylissä.
B: Laite -
NBT 2561069 Workout
Buy in 28 cal Row
Then 7 rds
2 RMU / BMU / ring pull up / pull up
5 DB burpee DL
6 HS Walk
10 T2B
6 DB Hang squat Clean
9 HSPUCash out 28 cal ECHO bike
-
-
24.10.2025 CLEAN + SPLIT JERK Strength
*split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@65%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min
-
Voimanosto: ti 21.10.2025 kyykky Strength
-
-
-