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

Clean & Jerk Workout

Clean high pull + Power clean + Clean & Jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%
LOW INTENSITY CONDITIONING Workout

40 min @ 60-70% of max HR
In pairs

Row
change
3 rounds of:
8 Ring row
8 Barbell push up
8 Air Squats
CLEAN COMPLEX Strength

EMOM x10

hang power clean + hang squat clean
Front squat Strength

Front squat

3x6

(E3MOM)
Clean complex Strength

E90s x12
4x 2 hang squat clean + 1 squat clean
4x 1 hang squat clean + 1 squat clean
4x 1 hang squat clean
3.12.2025 Row Intervals Workout

Row Intervals ( Watts )

5 rounds:

Row 4:00 moderate / hard pace
Bike 4:00 easy pace

Score : average watts all 5 rounds.
Day 14 Workout

Rest & Recover
Shoulder Press Strength

5 - 5 - 5 - 5 - 5

1 rep reserve every set
Back squat Strength

Strenght
Every 2 min for 10 minutes (5sets)
5 back squats @40-60%
add +5% on each set.
8 min + 8 min Workout

8min
50 tuplanaruhyppy
10 valakyykky

2min lepo

8min
10 leuanveto/tanko rintaan/palomiespunnerrus
20 käsipainotempaus

Need a training program?

Clean & Jerk Workout

LOW INTENSITY CONDITIONING Workout

CLEAN COMPLEX Strength

Front squat Strength

Clean complex Strength

3.12.2025 Row Intervals Workout

Day 14 Workout

Shoulder Press Strength

Back squat Strength

8 min + 8 min Workout