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

Engine Intervals Workout

3 Mins on: 3 Mins off ( 36 Mins) Alternate between A and B with rest between.

A. 500m Row
10 Thrusters 40/30kg
Max Burpees over bar

B. 15 Burpees
21 KBS 24/16kg
Max Pull ups

6 Total intervals 3 of each. Post total combined Burpees + pull up reps and comment with the breakdown.
Turkish get-up 1RM Strength

Find your 1RM turkish get-up for both hands. You can use kettlebells, dumbbells, bars, plates, wallballs...
Day 01.1 Strength
5x10 Back Squat
- Start with 50% of 1RM and build up to heavy 10
- 3min REST between sets
5 RM Back squat Strength

Viiden toiston maksimi takakyykyssä. Tekniikalta hyvä raskas nosto, EI huonolla tekniikalla.

Maks kolme yritystä.
Back Squat 6x3 Strength

Back Squat 6x3 (stay heavy)
For time; Workout

3 Rope climbs

15-12-9 reps of:
Toes to bar
Diamond push-up

3 Rope climbs
Barbell rollout Workout

barbell rollout 4x8
Tempo Lat Pull Down Workout

3 x 8

Tempo 3 s down / 3 s up

Keep a steady pace!
Back Squat (Strength Progression 6.) Strength

3 x 3

AHAFA (As Heavy As Form Allows)

(~90% of 1RTM)

3min rest between sets
Shoulder Press Strength

Find your 5 rep max!

Need a training program?

Engine Intervals Workout

Turkish get-up 1RM Strength

Day 01.1 Strength

5 RM Back squat Strength

Back Squat 6x3 Strength

For time; Workout

Barbell rollout Workout

Tempo Lat Pull Down Workout

Back Squat (Strength Progression 6.) Strength

Shoulder Press Strength