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

Front Squat 5-4-5-4-3 Strength

Front Squat
5 reps V2
4 reps V2
5 reps V1
4 reps V1
3 reps V*

-Every 3 minutes
4 Rounds of farmers walk and KB swing Workout

1 min Farmers walk with KB / DB
1 min KB Swing
1 min rest

Record the nbr of KB swings for the last round.
Push jerk + Split jerk (3 sec pause on catch) x 4 sets week 2 Strength

4 sets every 90 sec

Push jerk + Split jerk (3 sec pause on catch)

-räkistä ja ei mennä yli 85-90 % Split jerkistä.
Back Squat Strength

4-3-2-2-3-4
"Pulled burpee" Workout

8 AMRAP
5 strict pull-up
8 burpees
16 kb swings 32/24
Triangle week 3 Workout

Week 3
40 Min EMOM
1. Row 17/13
2. Bike 17/13
3. 18 Wall Balls
4. Rest

Reps have increased from last week. If it was tough then stick with the same reps you did last week.
Moving like Fran Workout

10 rounds E3MOM:
10-15 Thruster (45/30kg) Unbroken + 5-10 Strict Pull-Up
Strict Chin ups Strength

Every 3 minutes for 9 minutes (3sets)
6-10 reps of strict chin ups (add weight if need to)
Front squat 2 reps x 5 Strength

Every 3 minutes x 5

Front squat 2 reps

Set 1-2 V1

Set 3-5 V*
5min max toistot askelkyykkykävely käsipainojen 15/10kg kanssa Workout

5min max toistot askelkyykkykävely käsipainojen 15/10kg kanssa

Need a training program?

Front Squat 5-4-5-4-3 Strength

4 Rounds of farmers walk and KB swing Workout

Push jerk + Split jerk (3 sec pause on catch) x 4 sets week 2 Strength

Back Squat Strength

"Pulled burpee" Workout

Triangle week 3 Workout

Moving like Fran Workout

Strict Chin ups Strength

Front squat 2 reps x 5 Strength

5min max toistot askelkyykkykävely käsipainojen 15/10kg kanssa Workout