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

6 kierrosta 30s töitä/30s lepoa Workout
6 kierrosta 30s töitä/30s lepoa
1. Käsilläseisontapunnerrus
2. Leuanveto (tanko rintaan)
3. Dippipito renkailla/laatikoilla/nojapuilla
4. Maljakyykky
kesto 24 min.
12 min 2 liikettä Workout

12min

10 1-käden käsipaino thruster
10 leuanveto
21-15-9 ja 2 liikettä Workout

21-15-9

Seinäpallo
Istumaannousu
Core and push Workout

20 Min EMOM
1. 5-10 Strict T2B
2. 5-8 strict HSPU
Engine Strength Strength

Front Squat 5x5
AHAP
30 Min EMOM Workout

Alternate through:
1. 1-3 rope climbs
2. Sandbag carry 40-50secs (80/65/45/40kg)
3. 10-15 box jumps
4. 5-8 strict chin ups
5. 10-15 push ups.

Work in groups of 4 and rotate together. Find a rep range that is good for you.
3 rounds for quality Workout

3 rounds for quality

DB/KB Front rack reverse lunges 8/side

Ring support hold 20-30 sec

Strict pull up 10 reps

TC 12 minutes
18min EMOM: Workout

1) 1-3 Rope Climb
2) 10m KB Overhead/Front Rack Walking Lunge
3) 8-15 Burpee
Gymnastic holds Workout

3 rounds for quality
20-30 sec handstand hold
10-20 sec chin over bar hold
10-20 sec ring dip hold or bottom of push up
20-30 sec perfect wall squat hold

Do alt time with partner, so she/he can check the working time.
Pause clean ( 2 sec below the knee) + low hang clean x 8 sets Strength

Every 90 sec x 8
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 82-87.5% max

Need a training program?

6 kierrosta 30s töitä/30s lepoa Workout

12 min 2 liikettä Workout

21-15-9 ja 2 liikettä Workout

Core and push Workout

Engine Strength Strength

30 Min EMOM Workout

3 rounds for quality Workout

18min EMOM: Workout

Gymnastic holds Workout

Pause clean ( 2 sec below the knee) + low hang clean x 8 sets Strength