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

Snatch e90s Strength

Every 90 seconds for 7 rounds:

Snatch/power snatch (heavyish)

VX7A
EMOM 30 of Wall balls, Burpees, Cleans Workout

EMOM 30min:
- 5 wall ball
- 3 bar facing burpees
- 1 squat clean

(all 3 movements every minute)
12.9.2021 Workout
Dave Castro workout Workout
Push + Pull & abs Workout

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work
Football 1 Strength

A: Back squat 3x5
B: Bench press 3x5
C: 6min emom
Odd: Amrap FC Lunges
even: Amrap DB push press
1min rest
6min emom
Odd: Amrap Step ups
even: Amrap push ups
D: OH triceps extensions 2x10
Kotitreeni Ma 7.6.2021 Workout

WU
2rds
10x air squat
10x jumping jack
10x sit up
10x burpee
Warm up Workout
- 90s. Row/Bike
- 2x
  9 Squat
  7 Ring Row
  5 Push up
- 60s. Row/Bike
- 2x
  30s. Kipping swing
  30s. Muscle snatch (Below knees)
  30s. Hollow rocks
- 30s. Row / Bike
- Mobility...
- 2-3x
  2 Pull up/C2B+ Push up / Muscle up
  4 Power snatch (add weights)
  8 Box jump overs
Deadlift Strength

1 rep max in 7min
12.03.2026 Workout
Tempo Run

2km Easy Z2 WU
Into,

3 Rounds:
- 5min @PK-VK Kynnys
- 4min @VK
- 3min @VK +
2min walk between rounds

Cooldown:
1-2km Easy Jog