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

Bench press Strength

DELOAD
2 x 5 x 40%, 2 x 5 x 50%, 2 x 5 x 60%
Back squat 1 RM Strength

Takakyykyn ykkösmaksimi
Back Squat 5 x 8 Strength

5 sets of 8 reps, high bar back squat
DB snatches, Pistols and Farmers walk Workout

5 RFT:

5 DB snatch left arm
5 Pistol squat left leg
40m Farmers walk
5 Pistol squat right leg
5 DB snatch right arm

Moderate weight for snatches, but go heavy with farmers!!!
Met-Con 16042016 Workout

AMRAP 15 Minutes:

10 Deadlifts 275/185lbs
30 Wallballs 20/14lbs
Row 250m
Met-Con 18042016 Workout

For Time:

20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs
Kipping HSPU
Back squat max Workout

Back squat max reps with 80% of 1RM.
High catch power snatch 6x2 Strength

1. Warm-up
30 Wallballs
7 Strict Pull Ups
20 Wallballs
7 Strict Pull Ups
10 Wallballs
7 Strict Pull Ups
(Primer Style)

2. Strength
High Catch Power Snatch – 6×2
160416 Workout

3 sets of:
Single arm DB row x 8-10 reps each @ 2111
Rest 45s
Hollow holds/rocks x 60s
Rest 45s
VOIMA/TEKNIIKKA Strength

Every 2min for 10min (5 sets)
20-22 walking lunges 32/24kg in each hand
(Remember this from 30.3.2016. Goal is to either go heavier today or take two extra steps per set)

Need a training program?

Bench press Strength

Back squat 1 RM Strength

Back Squat 5 x 8 Strength

DB snatches, Pistols and Farmers walk Workout

Met-Con 16042016 Workout

Met-Con 18042016 Workout

Back squat max Workout

High catch power snatch 6x2 Strength

160416 Workout

VOIMA/TEKNIIKKA Strength