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

5K row for time Workout

Cardio for time
Row 5000 meter
Chipper 15 min timecap Workout
Timecap 15 min
- 20 cal row
- 20 ghd situps
- 20 wallballs 10kg
- 20 thrusters 40kg
- 20 SDHP 40kg
- 20 pullups
- 20 cleans 40kg
- 20 bar facing burbees
- 20 t2b
Mave Strength

Uus enkka 190
Ring dips 6 x 6 Strength

Ring dips 6 x 6
Rive päivä Strength

Strength:
OTM for 10 min
- 3 power clean at 100kg touch and go
- Bench press 5x3 100-110-115-115-115
Conditioning: OTM for 10 min
a) 10 DL at 120kg
b) 30 push-ups
KB work Workout

3 RFT:
10 pushpresses double KB 20kg
15 cleans double KB 20kg
20 front rack lunges double KB 20kg
Karen Workout

Wall-ball 150 shots
Pena Strength

Pena 4×15
Open 16.3 & strength Strength

90 min

Warm up & preparation for 16.3. for 25 min

A. 16.3.
7 min AMRAP:
10 power snatch 25 kg
3 bar muscle up
Result: 10

B. 6 sets of:
High hang snatch + snatch with no foot movement
30 32.5 35 37.5 37.5 40

C. Smolov junior squat program
Week 1, day 2
7x5x62.5 kg
Bicycling Workout

Basic conditioning

Need a training program?

5K row for time Workout

Chipper 15 min timecap Workout

Mave Strength

Ring dips 6 x 6 Strength

Rive päivä Strength

KB work Workout

Karen Workout

Pena Strength

Open 16.3 & strength Strength

Bicycling Workout