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-
14.1.2026 BACK SQUAT Workout
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min
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14.1.2026 BACK SQUAT Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min
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14.1.2026 Workout
MODERATE WEEK 3/18
WARM UP 10-15min
Do your own 5 min warm-up
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5min TABATA 2 rounds, work on 30s : no shoes
1: DB/PLATE Alternating OH CURTSY SQUAT
2: DB/PLATE WEIGHT SHIFT *left side
3: Alternating SINGLE ARM DB DEVIL'S PRESS
4: DB/PLATE WEIGHT SHIFT *right side
5: BARBELL BACK RACK ELBOW ROTATIONS // BARBELL TURTLE SQUAT *tee toinen liike toisella kierroksella *turtle squat - tanko ei lepää harteillavideo: Alternating OH Curtsy Squats
video: kb/db/plate weight shift
video: Alternating Single Arm Devil's Press
video: back rack elbow rotations
video: turtle squat
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link
DIP CLEAN HIGH PULL + DIP NINJA POWER CLEAN + DIP NINJA CLEAN + TALL POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
3-4× 2+2+2+2+2@barbell - 45%, jerk-%, rest 1,5-2minBLOCK NINJA POWER CLEAN from KNEE + NINJA CLEAN from KNEE + PAUSE POWER JERK + PAUSE SPLIT JERK
*ninja = no feet/jump, barbell knee high, jerks 2-3s pause in the dip position, split jerk both side 1+1
4-5× 1+2+1+2@56-60%, jerk-%, or
1+2+1+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min
BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@40%, bs-%, rest btw sets 2minBACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min
SLOW ECCENTRIC PAUSE SNATCH PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@75-80%, sn-%, rest 2-3min
video: dip clean pull - tehdään high pull, videolla normaaliveto
video: clean with No Jump/feet - videolla malli no jump clean = ninja clean - tehdään samalla idealla pukeilta puolesta reidestä
video: dip power clean
video: dip clean
video: tall power jerk / split jerk
video: pause power jerk / split jerk
video: pause snatch pull esimerkki
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
15-20× NARROW PUSH UPS
15-20× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip
15-20× DB BENCH PRESS
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video: NARROW PUSH UPS
video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva
0:31
video: DB BENCH PRESS
KEHONHUOLTOA!
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Treeni 2 (tiistai) Workout
Warm up
5-10 minutes of overall warm up to get body ready
then 2 time through:
5-10 kip swings
5-10 v-ups
5-10 up downs
· A ryhmä / 4-7 toistoa / 1 x kerroin
· B ryhmä / 8-12 toistoa / 2 x kerroinStrenght
Ring or Bar Muscle Ups / Strict c2b or strict pull up + ring push ups
Week 2
5x2 toistoa + 5x1 toisto.
rest as needed bwn sets
Aina ennen suoritusta teet 25 sec of unbroken double unders or ghd sit ups ja sit setti perään.
huom jos teet tiukkoja c2b pull uppeja tai tiukkoja pull uppeja ja ring push uppeja teet siis näin esim. 20 sec narua + 2 leukaa ja 2 ring push uppia, sit lepo ja uus sarja.
huom joka toinen setti otat naruhypyt ja joka toinen setti ghd sit upsit siihen alle3 supersets of
6-8 tempo db bench press (3 sec alas, 1 sek stop alhaalla ja ylös)
3-4 rope climbs or kb gorilla row x 16-20 reps
rest 2-3 min bwn setsMetcon at 60-70% effort
2 sets
1000-1200m run
rest 1.5 min
1000-1250/1250-1500m ski or rowing
rest 1.5 min
2000-2500/2500-3000m bike ergCool down
3-5 min recovery bike / air bike / jog&walk -
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29.4.2026 EMOM 15 ( EasyWod ) Workout
EMOM 15
1 minute : Row 15/11 Calories
2 minute : Plank Hold
3 minute : Bike 15/11 Calories
4 minute : Deadlift Up Position hold 80/60kg
5 minute : Rest -
Hyrox 🏃🏽♀️➡️ 🏃🏽♂️➡️ Parolannummen liikuntapuistossa Workout
L: 2x400m hölkkä
Harjoitteet
4x50m Sprintti 90sek palautus
4x600m Cooperin tavoite vauhti 2 min lepo
Kävely/hölkkä 550m
Yhteensä n. 4000m
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