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-
19032026 Torstai Workout
6 x 3 min AMRAP / 3 min rest
A) 3 min AMRAP
10 shuttle runs
10 pull upsB) 3 min AMRAP
10 cal bike
10 pistol squats -
Treeni 1 (maanantai) Workout
Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder tapsStrenght
3 sets
8-10 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2 sec lowering down, no pause, up, 1 sec reset) (per side)
rest 1.5 min
8-10 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top) (per side)
rest 1.5 minMetcon
For quality at 70-80% effort
3-4-5-6-7 reps of :
devils presses with rx dumbbells
15/12 cal bike erg at moderate pace after each setrest 3 min
3-4-5-6-7
strict toes to bars
12/10 cal air bike at moderate pace after each set -
-
-
18.6.2025 SPLIT JERK Strength
-
13.3.2026 Workout
HEAVY+ WEEK 11/18
WARM UP 10-15min
Do your own 5 min warm-up
--
~10min 2 rounds : no shoes
5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT
5×/side WORLD's GREATEST STRETCH
5×/side SINGLE ARM ALT DEVILS PRESS
5×/side HIP AIRPLANE
10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
--
video: Goblet Squat with Crush plate Rotational Deadlift
video: World's Greatest Stretch
video: Single Arm Alt Devils Press
video: Hip Airplane 0:20
MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1minSNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 1+1+1@barbell, 1+1+1@up to 81% // find your compleks best kilos of the day! Don't go to failure!, sn-% rest 1,5-2min
MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1minCLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 1+1+1+2@barbell, 1+1+1+2@up to 78% // find your compleks best kilos of the day! Don't go to failure!, jerk-% rest 1,5-2min
PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2minOHS *snatch grip
*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, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min
FRONT SQUAT
3-4×3@80-85%, fs-%, rest 2-3min
video: pressing snatch balance
video: flat footed snatch pull
video: stepping split jerk balance - tee tarvittaessa hitaammin
video: tall split jerk
video: flat footed clean pull
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
5-8× LU RAISES *plate
3-5×/side COSSACK SQUAT *weight or without
--
video: LU RAISES
video: COSSACK SQUAT
KEHONHUOLTOA!
-
13.3.2026 OHS Workout
*snatch grip
*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, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min
-
Strict Press Strength
3min DU practice
then 3x
6 Plank to pillar
5 DB bent over row e/s
5 DB sots press e/s
Strict Press
5x3
90s. rest AHAFA -
Saturday Madness Workout
-