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

Conditioning Workout

3 RFT:

250/175m Row
20 Wall ball @ 9/6kg

Time cap 6min
CFS DU/DL 12 min AMRAP Workout

2 Mave 100/70kg
10 DU
4 Mave
20 DU
6 Mave
30 DU…
12min AMRAP
Shoulder press Strength

5 - 5 - 5 - 5

Technical max every set (1 rep reserve every set)
Basic Conditioning I Workout

For 45min:

Start with 5min walk
then
3min Jog/Run "ON"
1min Walk "OFF"

HR @ 60-70%
Engine Strength Strength

Romanian Deadlift
4x10
Straight legs
Straight back
Load by feel
Split jerk 4x2 Strength

4 kertaa Split jerk, 60-80% C&J max

2 - 2 - 2 - 2

Lepää 1-2 min.
5 Min AMRAP max hspu Workout

As many hspu kipping in 5 Minutes

Be smart and hit low reps and try to get as many reps as possible.

Retest from 23rd of August
Clean + hang clean (above the knee) Strength

Focus on technique, do lot of sets.
Back Squat 5 x 10 Strength
- controlled eccentric
- rest 3min between sets
- Enjoy the burn!
Snatch Technique Workout

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

Need a training program?

Conditioning Workout

CFS DU/DL 12 min AMRAP Workout

Shoulder press Strength

Basic Conditioning I Workout

Engine Strength Strength

Split jerk 4x2 Strength

5 Min AMRAP max hspu Workout

Clean + hang clean (above the knee) Strength

Back Squat 5 x 10 Strength

Snatch Technique Workout