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

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.
Clean Complex Workout

2x Hang Clean high pull
1x Muscle Clean
2x Split Jerk

Keep adding weights!
Handstand skills Workout

Harjoittele HS heikkouksiasi
23012014/2 Workout

“Karhu reiret” (SM-finaalilaji 2012)

For time:

10 Back Squat 225/135
50 Kb Swings 32/24
20 Front Squat 185/95
40 Box Jumps 24/20″
30 Overhead Squats 135/65
30 Toes to bar
Back Squat Strength

Back Squat
3 x 5r

Need a training program?

Alternate between: Strength

Thruster/Row technique Workout

CFS swing Workout

OTM 6 Workout

Intervals Workout

EMOM 12 Workout

Clean Complex Workout

Handstand skills Workout

23012014/2 Workout

Back Squat Strength