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

Back Squat Strength

5 x 3 AHAP
Front squats, GHD sit-ups and box jumps Workout
15-12-9
- front squat @ 70/50kg
- ghd sit-up
- box jump
Rowing and thrusters Workout
3 rounds for time:
- 500m row
- 10 thrusters 60/42,5kg
Rest 2min between rounds
2 x (Halting clean deadlift + clean) Strength
In 25 minutes:
- 2 x (halting clean deadlift + clean), re-grip after clean
Row & Cindy AMRAPs Workout

4 x 4min amrap alternating, no rest in between

A) amrap of
5 pull up
10 push up
15 air squat

B)
row for meters
Strength Support (Lower body) 3. Workout

4 Rounds

YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)
Partner "D.T." Workout

YGIG / round

Both complete 5 rounds yhteensä 10 kierrosta

12 Deadlift
9 Hang Power Clean
6 STOH

@70/50kg tai Skaalaa painot niin, että stohista 70-80%

Time Cap 15min
Back squat / Pull Strength 4. Workout

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

*go heavier than last week
2 Min Max Burpees Workout

As many burpees as you can in 2 mins
Deadlift 2RM Strength

Find your 2RM

Need a training program?

Back Squat Strength

Front squats, GHD sit-ups and box jumps Workout

Rowing and thrusters Workout

2 x (Halting clean deadlift + clean) Strength

Row & Cindy AMRAPs Workout

Strength Support (Lower body) 3. Workout

Partner "D.T." Workout

Back squat / Pull Strength 4. Workout

2 Min Max Burpees Workout

Deadlift 2RM Strength