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

6-9-12-9-6 Workout

Thrusters
Pull ups
bar over burpees
Weightlifting Workout

Part A).
Skill Primer
3 Position Pause Power Clean & Tall Split Jerk
(5-8 sets x 1+3)

Part B).
Clean & Jerk
(8 sets x 1+1 / Build up to a heavy 1RM)
Medium Strength

A: Standing hamstring curls 3x10
B: Leg press 3x5
C: Bench press 3x3
D: Lat pull downs Supinated 3set
E: Dips 2set
F: Db alternating biceps curls 1xDrop set
OPTIONAL ENDURANCE Workout

60-120min easy pace bike (NOSE BREATHING)

TARGET PK1 / LOW DAMPER, HIGH CADENCE
Push press Strength

Push press 5 x 3

Finisher:
3 x 10-12 Arnold's press
OPEN 24.3 Workout

TBD. See live announcement on Thu 14th March.
EMOM for 27 min Workout

Hauiskäännöt 2x DB
Hupsut
Leuanvedot
Punnerrukset
Pystypunnerrukset 2x DB
Kuimasoutu 2x DB

Kierrosten väleissä lankutusta minuutti
Deadlift Strength

Deadlift, work up to heavy 4RM
+
2x4 @90% of 4RM
Shoulder press 7x3, 1x3+ Strength

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM
Bench press Strength

Penkkipunnerrus 4x2

Need a training program?

6-9-12-9-6 Workout

Weightlifting Workout

Medium Strength

OPTIONAL ENDURANCE Workout

Push press Strength

OPEN 24.3 Workout

EMOM for 27 min Workout

Deadlift Strength

Shoulder press 7x3, 1x3+ Strength

Bench press Strength