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

Backsquat 5x5 Strength

Backsquat 5x5 @ 45kg
Nooapappa 27 (beta) Workout

27 cal row
27 T2B
27 KB swing a mansikka
27 thruster a tanko
27 pull-up
27 hand release push-up
27 cal row
Painonnosto 2 Muscle snatch Strength

Muscle snatch 4 x 4
Endurance Class Workout

2 Rounds

In 3 minutes
500 m Row
Then max alt DB/KB snatch 50/35

Rest 1 minute

In 3 minutes
200 m Run
Then max alt pistols (scale to alt lunges holding WB or slam ball 20/14, you can hold weight any way you choose)

Rest 1 minute

In 3 minutes
30 Box jump overs 20/14
Then max DU (scale singles 3:1)
Core Workout

3-5 rounds of:

12/12 Barbell sidebends
12 Barbell situps
12 Ring layouts
20 Superman
3×20 seconds Hollow hold
Partner Workout Workout

Partner Workout

20 min EMOM
16 Sit-ups
10 Hollow Rocks

1st minute: Partner A completes 16 Sit-ups while Partner B completes 10 Hollow Rocks. Then swap for the second minute, etc.
9.1.2018 Strength

Penkkipunnerrus

5x10@sopivasti
Endurance Workout

For 30 minutes:

1 rope climb
6 Alternating Turkish get ups (16/12 kg)
8 Toes through rings
450 m run
1 min rest
Adv. Class: EMOM 20 min Workout

EMOM 20 min

5-10 Pushaway push-ups
6-10 Hanging around the world
20-30” Hollow push-up/planche hold
6-10 Heavy wide ring row
5-10/leg Pistols
5 sets of increasing effort Workout

12 Russian KBS
- 15sec rest
30sec Hollow hold
- 15sec rest
8 Tall box jump (step down)
- 15sec rest
60sec row (must increase effort each row)
- 90sec rest

Need a training program?

Backsquat 5x5 Strength

Nooapappa 27 (beta) Workout

Painonnosto 2 Muscle snatch Strength

Endurance Class Workout

Core Workout

Partner Workout Workout

9.1.2018 Strength

Endurance Workout

Adv. Class: EMOM 20 min Workout

5 sets of increasing effort Workout