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

Box jump 3x5 Workout

100 / 80 cm box
Sit-Up to Full Extension Workout

4 x 10 rest 1min between sets
Holding a 20kg/10kg plate
Plate must be held above eye line at all times!
For time rowing and rope climbs Workout

For time

50/40 Cal row
5 rope climbs

L1: normal climbs
L2: legless

-this is a sprint so pick rope climbs which you can do fastly.

TC: 6 min
Front Squat Strength

Front Squat
4x6 @ 65%
90s. Recovery
Snatch Pull Strength

5x2 Snatch Pull (No need to pull too high, aim for belly button)

Go heavy on these, should definitely be heavier than snatch @ 110-120% of Snatch 1RM! Even heavier for beginners.
Shoulder Press Strength

4x8 reps, 1min rest between sets. Reduce weight for every set if needed.
Clean Strength

Clean, must be squat clean
5x1

Go by feel, try to peak at 4th set and then decide how heavy to go on the last
Vauhtipunnerrus 2,2,2,2 Strength

Vauhtipunnerrus 2,2,2,2

Nousevat painot, alkavalla 2 min.
Day 22.2 Strength
- 4x 2 Push Press + 5 Push Jerks @ 85% of max for the complex
- 1x 2 Push Press + Max reps Push Jerks @ 85% of max for the complex
Write the max reps of the last set to comments.
STRENGTH (Bench press) Strength

Bench press 5x5
– nouseva paino
– lepo 3-4min

Need a training program?

Box jump 3x5 Workout

Sit-Up to Full Extension Workout

For time rowing and rope climbs Workout

Front Squat Strength

Snatch Pull Strength

Shoulder Press Strength

Clean Strength

Vauhtipunnerrus 2,2,2,2 Strength

Day 22.2 Strength

STRENGTH (Bench press) Strength