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

Heavy single back squat Strength

Päivän raskas ykkönen
Metcon Workout

21-15-9 power snatch& chest to bar
Sasquatch Workout

21 18 15 12 9 6 3
Hi Pull
Push Press
75#/45#
Comp. Class: Metcon FT Workout

Metcon for time:
CAP 20 min

Corridor sprint
15 Power snatch 40/30 kg
15 HSPU
15 Box jumps 60/50 cm
15 KB swings 32/24 kg
15 Wall balls 10/6 kg
15 Burpees
50 DU
15 Burpees
15 Wall balls 10/6 kg
15 KB swings 32/24 kg
15 Box jumps 60/50 cm
15 HSPU
15 Power snatch 40/30 kg
Corridor sprint
Dips Strength

3 x max reps
5 min amrap clusters Workout

42,5/30kg.
Cluster = squat clean & thruster.
Every rep starts from ground.
W5.2 Pull-ups by Ase Workout

Nopeat leuanvedot myötäotteella 1-2 min välein
6 x 1 toistoa
Open Gym Workout

Open Gym 8:30-9:30 post if coming.
BASEMENT ADVANCED CLASS Workout

For time:

5 Rounds of Cindy
directly into:

3 Rounds of DT

Directly into:

1,000m Row

(1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats)

(1 Round of "DT": 12 DL + 9 HPC + 6 PJ (70/50))
barbell row Strength

Add weights

Need a training program?

Heavy single back squat Strength

Metcon Workout

Sasquatch Workout

Comp. Class: Metcon FT Workout

Dips Strength

5 min amrap clusters Workout

W5.2 Pull-ups by Ase Workout

Open Gym Workout

BASEMENT ADVANCED CLASS Workout

barbell row Strength