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

Sandbag Work Workout

3 sets:
15m Sandbag Carry 60/40kg
5 Sandbag Over Box 120/100cm 60/40kg
15m Sandbag Carry
- Rest as needed
AMRAP12 for quality and reps Workout

-10 snatch high hang hig pull
-10 OHS
-10 snatch grip btn push press
-10 power snatch
-60s rest
Snatch Strength

6x
-snatch balance + hang squat snatch

*90s rest
*build by feel
EMOM 40 Workout

EMOM 40 (8 rounds):
Min 1: 25+25sec SA KB Farmers Carry 24/16kg
Min 2: 12 WB 9/6kg
Min 3: 10 Burpees
Min 4: 15/12cal Row
Min 5: Rest
Voimanosto: ma 1.12.2025 penkki Workout

Band-pull-aparts 3x30

Takaolkapääsoutu 3x15

Pystypunnerrus vastaotteella 3x20

Pullover 3x20

Sotilaspenkki 70% x Amrap
Plyometrics (Jumps & Agility Ladder) Workout

Practice different Jumps & Agility Ladder drills.
4.12.25 Workout

FOR TIME:

2 rounds:
75 / 50 DU / 80 SU
50 abmat sit ups
4.12.25 Strength

Z-press

6-5-4-3
build up
4.12.25 Strength

thruster

4-3-2-2
- aloita itsevarmasti ja lisää painoa toistojen vähentyessä
4.12.25 Strength

power clean pyramid

1x3 @65%
1x2 @70%
1x1 @75%
1x2 @75%
1x3 @70%
90s rest between sets

prossat suuntaa antavia

Need a training program?

Sandbag Work Workout

AMRAP12 for quality and reps Workout

Snatch Strength

EMOM 40 Workout

Voimanosto: ma 1.12.2025 penkki Workout

Plyometrics (Jumps & Agility Ladder) Workout

4.12.25 Workout

4.12.25 Strength

4.12.25 Strength

4.12.25 Strength