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

Lunges & Pull ups Workout

AMRAP 7 minutes

2-4-6-8-12-14-16.... reps of:
Front Lunges (not walking)
Kipping Pull Ups
16min AMRAP: Workout

16 Box Jump,
12 Deadlift (70/50kg),
8 HR Push-Up
”Round of Applause” Workout

7 AMRAP
3 Push press 70/45kg
6 Clapping push up
Gymnastics Workout

Gymnastics:
ring skills

valitse omat heikkoudet:
mu (tai joku mu:n vaihe)
skin the cat
ice cream maker
ring support hold
Alternate between: Strength

Back Squat 4x4@85-90% and Strict Pull-Up 4x5-10.
Rest 3min between sets.
Thruster/Row technique Workout
- Work on the mechanics of the thruster and rowing.
CFS swing Workout

max reps etuheilautus 32/24kg
OTM 6 Workout

otm 6:
uneven: max reps thrusters/bar
even: 15s hollow hold
Intervals Workout

12 intervals of 20 sec ON/10 sec OFF:

KB/DB Renegade Rows 2x24/16kg
KB/DB Front Squat 2x24/16kg
KB/DB Push Press 2x24/16kg

time 6 min.
EMOM 12 Workout

alternating:
1. 3x PowerClean+3 Front Squat
2. 8x 2KB Jerk24/16kg

*Build from empty bar to

heavy as possible.

Need a training program?

Lunges & Pull ups Workout

16min AMRAP: Workout

”Round of Applause” Workout

Gymnastics Workout

Alternate between: Strength

Thruster/Row technique Workout

CFS swing Workout

OTM 6 Workout

Intervals Workout

EMOM 12 Workout