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

Back squat 1x1 Strength

Back squat. Heavy single (90-97% of 1RM). DO NOT go after 1 rep max!
12min alkavalla minuutilla ja 2 liikettä Workout
12min alkavalla minuutilla
1. 6-10 boksihyppy ylityksellä
2. 3-5 valakyykky 40/30kg
30min EMOM: KBS with box jump overs Workout

1) Monostructural
2) 10 KBS + box over jumps
3) Rest
4 Rounds for Time; Workout

4 Rounds for Time;
15 DB STOH 2x22.5/15
15 c2b
15 Burpee box jumps

Time Cap 14 Mins
12min ja 2 liikettä Workout

12min

20 käsipainotempaus riipusta
20 maljakyykky
Kehä 9 Workout

Kehä 9 benchmark

2 rounds for time
400 m run
18 push press 60/40 kg
16 chest to bar pull ups

Time cap: 12 min
30 : 30 Workout

Working for 20 Mins
30 seconds on : 30 off
A. Burpee box jumps.

B. Wall Balls

Post total combined reps. Push hard rest between A and B
Speed squat 3 x 2 (front squat) Strength

Räjähtävä ylöstulot. Painot 40-50 % ykkösmaksimista. Muista deload.
Front Squats w/ Eccentric reps Strength

A. Five sets
- Front Squat x 5/4/3 @ 20X0 + Eccentric Front Squats 2x5 @ 60X0 reps

Rest 3 minutes between sets
Hang Squat Clean (below the knee) + Squat Clean Strength

9-12 sets, every 60-90sec:

Hang Squat Clean (below the knee) + Squat Clean

Build heavy of the day (last sets RPE 4-5)

Need a training program?

Back squat 1x1 Strength

12min alkavalla minuutilla ja 2 liikettä Workout

30min EMOM: KBS with box jump overs Workout

4 Rounds for Time; Workout

12min ja 2 liikettä Workout

Kehä 9 Workout

30 : 30 Workout

Speed squat 3 x 2 (front squat) Strength

Front Squats w/ Eccentric reps Strength

Hang Squat Clean (below the knee) + Squat Clean Strength