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

Jussi Workout

Every starting 3min per round, 5 rounds
20cal assault bike and 10x clean and jerk 50kg
Lil’ Cindy Workout
20 MIN AMRAP
- 4 Pullups/ring rows
- 8 Pushups
- 12 Air squats
Lattiapenkkipunnerrus 5x5 Strength

Nousevat painot, 2min tauko sarjojen välissä
Practice Violence Workout

Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power
Bench press Strength

@ 65% max
Shoulder press Strength

5 x 5
Tuesday Cool down Workout

2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching
Tuesday Warm up Workout

Warm Up
3 sets
1:00 cardio machine
:30 single unders
6+6 single leg RDL
6+6 single arm kb swings
12 alt leg v-ups
then workout prep
6 db power cleans
6 ghd sit ups
6 db snatches
:30 moderate pace ski erg
4 rundii nopee Workout

4 rounds for time:

8 thruster 42.5/30kg
6 toes to bar
14 cal ergo
4 roundsia Workout

4 rounds for time:

10 deadlift 100/60kg or 10 clean 60/40kg
6 weighted box over 25/16kg
10 pullup
6 burpee bar over

Need a training program?

Jussi Workout

Lil’ Cindy Workout

Lattiapenkkipunnerrus 5x5 Strength

Practice Violence Workout

Bench press Strength

Shoulder press Strength

Tuesday Cool down Workout

Tuesday Warm up Workout

4 rundii nopee Workout

4 roundsia Workout