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

Weightlifting Workout

EMOM 10
2* snatch pull 90%

EMOM 10
2* Push Press 80-85%

Front rack lunge 2*KB 4*6/6
21-15-9 Workout

21-15-9
-Deadlifts
-Toes-2-Bar / Knees-2-Elbow
-Burpees Over Bar
6/9/16 Strength Strength

4x10 GHD Back Extensions
*3 second pause at top
Pull- up and Kipping Pull- ups Strength

Pull- up 5 x 5reps
Kipping Pull-up technique
Ninjat 14-16v Voima Strength

15 min aikaa etsi päivän painavin

2 x rive kyykkyyn + 3 x etukyykky
5000m row for time Workout

Every 500m 20 KB Swings 24/16kg.
Every 1000m 20 burpees.
Therefore at 500m do 20kb swings,
1000m 20 burpees,
1500 20kb swings,
2000m 20 burpees, etc.
You ﬁnish with 20 burpees.
AMRAP 15mins Workout

15 min AMRAP

OH Walking Lunges- 12reps
Hand Release Push Ups- 10reps
20 Second Handstand Hold
5RFT run, dB wl, dB snatch Workout

5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)
Chipper FT (team) Workout

Chipper FT, cap 17 min

100 DU
30 HSPU
40 CTB
50 DB Snatch 22,5/15 kg - Partner in DL hold 120/85 kg
40 Syncro bar-over-burpees
30 Synchro thrusters 45/30 kg
100 DU
Dumbell press Strength

5x2 5 strict pull ups between sets

Need a training program?

Weightlifting Workout

21-15-9 Workout

6/9/16 Strength Strength

Pull- up and Kipping Pull- ups Strength

Ninjat 14-16v Voima Strength

5000m row for time Workout

AMRAP 15mins Workout

5RFT run, dB wl, dB snatch Workout

Chipper FT (team) Workout

Dumbell press Strength