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

Shoulder Press (Strength Progression 5.) Strength

4 - 4 - 4 - 4

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~82.5% of 1RTM)

3min rest between sets
Abs of Steel Workout
"Abs of Steel"

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees
- 10:00 Cap
- Rx+: 60/42.5kg
Takakyykky 1,1,1,1,1 Strength

Takakyykky 1,1,1,1,1

nousevilla painoilla, alkavalla 2 min.
Bench Press 8RM Strength

Bench Press 8RM
Bulgarian Split Squat Strength

3 x 8/leg
Heavy Quality!
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 1 DAY 2 Strength

Back squat:
- 1x10@60%
- 1x8@65%
- 1x8@70%
- 1x8@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%
Skills (Kipping / Butterfly Pull-Up) 5. Workout

Activation:
-Lat activation with rubber band
-Arch / Hollow with feet on ground/box

Kipping practice:
-Arch / hollow with growing kip
-Kipping with feet together
-Kipping C2B

Butterfly practice:
-Pull throughs gradually growing ROM
-Butterfly with feet together
-Butterfly C2B
Squat (Endurance Progression 1.) Workout

Every 1:30 12 x

@ 50% of 1RM Back Squat (Round up to closest 5kg)

1) 3 x Front Squat
2) 6 x Back Squat
20 Mins to find Snatch 1RM Strength

20 Mins to Find snatch 1RM
Back squat Strength

Back squat 4x4

E3MOM / 2-3 reps in tank

Need a training program?

Shoulder Press (Strength Progression 5.) Strength

Abs of Steel Workout

Takakyykky 1,1,1,1,1 Strength

Bench Press 8RM Strength

Bulgarian Split Squat Strength

OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 1 DAY 2 Strength

Skills (Kipping / Butterfly Pull-Up) 5. Workout

Squat (Endurance Progression 1.) Workout

20 Mins to find Snatch 1RM Strength

Back squat Strength