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-
Bench Press 5-3-1 Strength
Week 6/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM -
Basic Workout
EMOM45
- Erg
- Overhead squat 8-12 (BB only) + OHS bottom hold 15-20s
- Erg
- KB OH hold 20-30s + rest of time bar over burpee
- REST
FOCUS ON QUALITY!
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La 18.7.2026 penkki2 Workout
Band-pull-aparts 3x20
Vipunostot maaten 3x20
Vipunostot taakse 3x20
Penkki vastaotteella 5x10
-kuorma noin 50%
-joka sarjan jälkeen Hauiskääntö tangolla x20 -
Shoulder press week 13/16 Strength
Week 13/16: Inverted Juggernaut Method
Shoulder Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NY1RM -
Deadlift week 13/16 Strength
Week 13/16: Inverted Juggernaut Method
Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM -
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Kettlebell Workout
A)
Single arm complex – right and left x 4 rounds
2 windmill (low)
2 windmill (high)
10 overhead march
@lightB)
5 rounds – single KB
12 Russian swing
6 squat clean
6 front squat
@heavyC)
In every 75” x 6 rounds
Double KB
5 hang clean
5 push press
5 clean and press
@meadium heavy -
Olympic lifting beginners Workout
Olympic lifting beginners
2+2 Snatch drop under+snatch balance
2+2 hip snatch+hang snatch
2 clean+jerk w/ pause at knee+jerk dip -
16.7.2026 EMOM 12 ( BasicWod ) Workout
EMOM 12
A ) Deadlift 80/60kg, 9 Reps
B ) 0:30s Deadhang
C) 0:30s Wallsit
D) Sit-Ups, 15 Reps