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

Row and Bench Workout

10 rounds:

Row 250m
10 Bench Press @70/40kg

Pick a weight you can do 5 first rounds unbroken.

Target <20min

Overall RPE 3-4

(19.2.2018 and 6.8.2018)
Snatch Workout

Build up to daily max in:
1 Snatch with pause at the hang
1 Snatch
Metcon Workout

3 RFT (YGIG/Round)

4 Wall walk
6 Box over burpee
30 DU

TC 12min
19.9.2024 Deadlift Strength

Deadlift

6 x 5 @ 75% +

Go Every 3:30
Hang power snatch Strength

Hang power snatch wave E90s

3-2-1
3-2-1
3-2-1
Power snatch EMOM x15 Strength

Power snatch EMOM x 15

5min x5
5min x3
5min x 1
Overhead squat Strength

5x5 Ahap

Good quality again

Use a snatch width grip.
12.4.2021 Strength

Weighted Pull up

5 - 4 - 3 - 2 - 1

Sendoff 3:00
4 kierrosta rauhalliseen tahtiin Workout

4 kierrosta rauhalliseen tahtiin

Varpaat tankoon
Tuplahyppynaru

Valitse itselle sopiva hyvin toistettava toistomäärä ja keskity hyvään tekemiseen. Pyri kasvattamaan toistomääriä edelliseen kertaan verrattuna.
High Intensity Conditioning Workout

5 RFT in Teams of 3

YGIG / Round
12/8 Cal Bike
7 Power clean & Jerk 50/35kg
7 Bar over burpee

TC 26min

Need a training program?

Row and Bench Workout

Snatch Workout

Metcon Workout

19.9.2024 Deadlift Strength

Hang power snatch Strength

Power snatch EMOM x15 Strength

Overhead squat Strength

12.4.2021 Strength

4 kierrosta rauhalliseen tahtiin Workout

High Intensity Conditioning Workout