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

Back squat Strength

Back squat
8-8-6-6
15.2.2026 Tempo Front Squat Strength

Tempo Front Squat 32X2

4 Sets Of 3

Go every 2:30
EMOM10 Workout

EMOM10

odd: alternating db snatch 45/35 lbs
even: farmers walk 32/24 kg
CORE Workout

3 Rounds for quality
In pairs YGIG / round

Use KB´s or DB´s

R1) 10 burpee over KB/DB - 30m front rack + overhead carry
R2) 10 burpee over KB/DB - 30m front rack + front rack carry
R3) 10 burpee over KB/DB - 30m front rack + farmer carry
4 x 3 Weighted Dip Strength

Four sets of three
19.4.2021 Strength

3-Position Power Clean ( High Hang - Hang - Floor)

3 x (1+1+1) x 60%
3 x (1+1+1) x 65%

Sendoff 1:30

Focus on speed!
Push press 5x2 Strength

Push press 2-2-2-2-2 reps
OHS 1RM Strength

OHS 1RM
Day 01 Strength
- Squat 6-3-6-3-6-3 @ 60-75-65-80-70-85% of your 1RM
- Rest 3min after every set
3 x alkavalla 3 minuutilla 2 pystypunnerrus + 2 vauhtipunnerrus + 1 raaka työntö Strength

3 x alkavalla 3 minuutilla

2 pystypunnerrus + 2 vauhtipunnerrus + 1 raaka työntö, rakenna maltilla

Need a training program?

Back squat Strength

15.2.2026 Tempo Front Squat Strength

EMOM10 Workout

CORE Workout

4 x 3 Weighted Dip Strength

19.4.2021 Strength

Push press 5x2 Strength

OHS 1RM Strength

Day 01 Strength

3 x alkavalla 3 minuutilla 2 pystypunnerrus + 2 vauhtipunnerrus + 1 raaka työntö Strength