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

Comp. Class: EMOM 15 r Workout

EMOM 15r, go every 90"

1 squat clean
2 front squat
Comp. Class: EMOM 15 min Workout

EMOM 15 min
Ctb/mu -progression
Box jump -progression
HS/HSPU -progression
Parallette Push Ups Workout

2121; 6-10reps; rest 45sec x 3 sets
Incline Dumbbell Bench Press Strength

Semi Supinated Grip; 30X0; 6-8reps x 1 sets; 5-6reps x 2 sets; rest 45sec
Barbell Z Press Strength

7,6,5,4,4; rest 2mins
Warmup W2D9 Workout

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
- rest 30sec
14 Lateral Band Walks/side
- rest 30sec
30sec Dumbbell Side Plank/side
- rest 60sec
Maanantai 17.7 Strength

Glute ham raises 3 x 8
Bars and Bears Workout
For time
- Bar muscleups 12 / 9 / 6
- Bear complex 60kg 9 / 6 / 3
Squat Clean + Front squat Workout

1+3
2+2
3+1
3+1
4+0
4+0
New set every 2.5min. Use 75-82,5%. Yes 3+1 and 4+0 are twice.
Warmup W2D8 Workout

3-4 Sets - Move slowly and with intention through all of the following movements.

10 Bird Dog/side
- rest 15sec
30sec Ring Plank
- rest 15sec
30sec Plank March
- rest 15sec
5 Plank Walk Outs
- rest 60-90sec

Need a training program?

Comp. Class: EMOM 15 r Workout

Comp. Class: EMOM 15 min Workout

Parallette Push Ups Workout

Incline Dumbbell Bench Press Strength

Barbell Z Press Strength

Warmup W2D9 Workout

Maanantai 17.7 Strength

Bars and Bears Workout

Squat Clean + Front squat Workout

Warmup W2D8 Workout