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

Ring Pull-ups 5 x 5 Strength

Ring pull-ups
5 x 5
As heavy as possible
Open Gym 8:30-9:30am Workout

Post if coming
Endurance Workout

For 40 minutes:
600 m run
4 bar muscle ups / 12 chest to bars pull ups
300 m run
7 HSPU
150 m run
12 KB swings 24/16 kg
2 min rest
5-7 rounds Workout

1 min: Assaultbike ( hardest sustainable pace)
2 min rest
1 min: push heavy sled ( move whole minute)
2 min rest
290717 Workout

Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)
Keskiviikko 19.7 Workout

Ring dips 3 x 8-12
Keskiviikko 19.7 Strength

Wendler 531 bench press week 3
Maanantai 24.7 Workout

3 Rounds for quality
9 Overhead squats 50/35
7 Strict c2b
5 Strict hspu

No strict ones yet? Do negatives
Maanantai 24.7 Strength

Touch and go squat snatches
5 reps @30%
5 reps @35%
5 reps @40%
3 reps @45%
3 reps @50%
3 reps @55%
2 reps @60%
2 reps @65%
2 reps @70%
3 position Clean (high hang, hang, floor) + Split Jerk AHAFA Strength

1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

Need a training program?

Ring Pull-ups 5 x 5 Strength

Open Gym 8:30-9:30am Workout

Endurance Workout

5-7 rounds Workout

290717 Workout

Keskiviikko 19.7 Workout

Keskiviikko 19.7 Strength

Maanantai 24.7 Workout

Maanantai 24.7 Strength

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA Strength