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

"Cindy" Workout

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
"Jack" Workout

“Jack”
AMRAP 20’

10 Push Press
10 KBS
10 Box Jump

Rxd: 52,5/35kg and 24/16kg

Target: 9+ rounds.

Huom, kyseessä push press, ei push jerk.

Hero workout.
PUSH PRESS 4X5 Strength

Push press
4x5

Reset each rep. Focus on dip & drive!

3min rest after rounds
Bench press Strength

5 x 3

*1 rep in the tank
*rest 3-4minutes between sets
Overhead squat 5 x 3 Strength
In 20 minutes:

Overhead squat 5 x 3
- heavy but no fails
HANG SNATCH Strength

E90s x9

3-3-3
2-2-2
1-1-1
Squat clean Strength

EMOM x 15

Squat clean
5x3
5x2
5x1
"Helen" Workout

3 rounds for time:
400m run
21-kbs 24/16
12 pull ups
Increasing GTOH with Cindy Workout

Warm up first with light weight for 5 minutes.
Then:

1 GTOH (40/60kg) + 1 round of "Cindy" (5 pull-up, 10 push-up, 15 squat),
2 GTOH + 1 round of Cindy,
3 GTOH + 1 round..
....
10 GTOH + 1 round of Cindy.
Time cap 20min.
Back Squat (Strength Progression 3.) Strength

4 x 5

AHAFA (As Heavy As Form Allows)

(~80% of 1RTM)

3min rest between sets

Need a training program?

"Cindy" Workout

"Jack" Workout

PUSH PRESS 4X5 Strength

Bench press Strength

Overhead squat 5 x 3 Strength

HANG SNATCH Strength

Squat clean Strength

"Helen" Workout

Increasing GTOH with Cindy Workout

Back Squat (Strength Progression 3.) Strength