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

Pystypunnerrus Strength

Kids / Ninjat

-Pystypunnerrustekniikka

-Pystypunnerrus 3 x 15
Cleans and Bike Workout

5 RDS: 5 Power cleans (155/110 lbs), 15 calories on Bike
Max reps unbroken kipping/butterfly pull ups. Workout

Max reps unbroken kipping/butterfly pull ups.
Max reps unbroken kipping ring dips. Workout

Max reps unbroken kipping ring dips.
9/9/15 Workout

EMOM 12 every 2 minutes
Back Squat 3-3-2-2-1-1 (255, 280, 305, 330)
70%-90%

Metcon
14 min AMRAP
10 pull ups
12 burpees
400m run
Max reps unbroken strict ring dips. Workout

Max reps unbroken strict ring dips.
Max reps unbroken strict HSPU. Workout

Max reps unbroken strict HSPU.
20min kuritus Workout

20 AMRAP
20cal soutu
10 GHD
20cal assaultbike
10 dippiä
Play Hard ;) Workout

20 min AMRAP
10 DL 100 kg
10 Burpees

15 min AMRAP
15 POWER SNATCH 40 kg
30 DOUBLE UNDERS
Competition Strength

A.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%

Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

Need a training program?

Pystypunnerrus Strength

Cleans and Bike Workout

Max reps unbroken kipping/butterfly pull ups. Workout

Max reps unbroken kipping ring dips. Workout

9/9/15 Workout

Max reps unbroken strict ring dips. Workout

Max reps unbroken strict HSPU. Workout

20min kuritus Workout

Play Hard ;) Workout

Competition Strength