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

OPTIONAL ACCESSORY Workout

OPTIONAL ACCESSORY

15-20min easy pace machine
EASY ENDURANCE Workout

E5MOM x 4-6 rounds

A) 10 kbs, 20+20m s.a farmer carry + remaining time easy bike
B) 10 doudle kb stoh, 20+20m OH carry + remaining time time easy row

Total 40-60min, ave PK 1-2
Upper body strength Workout

2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets
Pull Workout

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: DB koncentrations curl 1xMax
E: Db biceps curls 1xMax
Back Squat Strength

Back squat
3*10min EMOM w/ 2min rest Workout

A)
5 Power Clean & Jerk
Row, cal

B)
5 Power Snatth
Ski, cal

C)
5 Deadlift
Bike, cal

RPE 3-3,5, not an allout workout
30min PK Workout

10min hölkkä
10min soutu
10min air bike
Erg, Deadlifts, Pushup and Ring rows Workout
30 min
- 30 sek erg
- 10 Sumo DL 2x24kg kb
- 30 sek erg
- 10 Pushups
- 30 sek erg
- 10 Ring rows
Power clean Strength

Power clean 3 x 10 (70%, 80%,90%)
Front squat + back squat Strength

4x 7 front squat +13 back squat

Need a training program?

OPTIONAL ACCESSORY Workout

EASY ENDURANCE Workout

Upper body strength Workout

Pull Workout

Back Squat Strength

3*10min EMOM w/ 2min rest Workout

30min PK Workout

Erg, Deadlifts, Pushup and Ring rows Workout

Power clean Strength

Front squat + back squat Strength