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

For time with partner Workout

-100 deadlifts 60/45kg

7rds of:
-15 bar over burpee
-15 double db thrusters 2 x 15/10kg
-15 US KBS 20/16kg

Then:
-400m run(both) plate 15/10kg overhead.
(Both athletes need to run same time)
Deadlift 1 + 1 Strength

e3m x 4:

1 + 1 (30 sec rest after first rep)
Shoulder press Strength

Shoulder press
Weighted Pull-ups 8-6-4 Strength

Weighted Pull-ups
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• Max reps at BW
Bikesquat Day6 Workout

Valmistava jakso-1
Jalat vaelluskuntoon
Penkkipunnerrus progressio: viikko 13/16 Strength

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM (58,5kg)
Pn-reenit Workout

Voimatempaus + vala 1+2 otm 90s x 10
36kg saakka

Tempaus pp + tempaus 1+1 otm 90s x 10
41kg saakka

1 rive pp + 1 rive + 2 työntöä otm 120s x 10
30,35,40,44,44,45,0,45,45,49

Takakyykky 1x6
Lämpät kolmosia 50,60,70
Kutosia 80,84

+loppujumps! 🥵
11.12.2025 Back Squat, Strength Strength

Back squat, Rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7-8 (82-88%)
+
3 x 3 @ 85-90%H3
Voimatempaus + valakyykky Strength

Voimatempaus + valakyykky 1+2
Otm 90s x 10
Hang snatch & snatch Strength

Hang snatch & snatch 1+1 otm 90s x 10

Need a training program?

For time with partner Workout

Deadlift 1 + 1 Strength

Shoulder press Strength

Weighted Pull-ups 8-6-4 Strength

Bikesquat Day6 Workout

Penkkipunnerrus progressio: viikko 13/16 Strength

Pn-reenit Workout

11.12.2025 Back Squat, Strength Strength

Voimatempaus + valakyykky Strength

Hang snatch & snatch Strength