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

Kyykky 2x10 Strength

Back squat 2x10
Strict dips Strength

21X1; 4-6reps; rest 45sec x 3 sets (only add load if you can perform the reps at perfect tempo)
Incline Alternating Dumbbell Bench Press (Top Down) Strength

Semi Supinated Grip; 40X0; 3-5/arm x 4 sets; rest 45sec
Every 90s for 10 rds Strength

Every 90s for 10 rds:

1 power clean + 1 squat clean + 2 split jerk
Keep weights moderate, focus on speed and technic!
Barbell Z Press Strength

4,4,3,3,2; rest 2mins (building loads from previous two weeks)
Stop Front Squat Strength

Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
Front squat 3x2, 5x1 Strength

Heavy squat
3 rounds Workout

Not for time:
250m: 2K pace +10s.
250m: 2K pace +3s.
250m: 2K pace +10s.
250m: 2K pace
Rest 3min...
Kb'n balls Workout

For time

75 kb snathes 20/24 kg.
But EMOM do 7 WB
Warmup D19 Workout

4 Sets - Control, focus, isolation!
6 Half Kneeling Bottom Up KB Press/arm 
rest 15sec 
6 Lateral band Walk/side 
6 Monster walk (forw/back) 
rest 15sec 
20sec Star Plank 
rest 60sec

Need a training program?

Kyykky 2x10 Strength

Strict dips Strength

Incline Alternating Dumbbell Bench Press (Top Down) Strength

Every 90s for 10 rds Strength

Barbell Z Press Strength

Stop Front Squat Strength

Front squat 3x2, 5x1 Strength

3 rounds Workout

Kb'n balls Workout

Warmup D19 Workout