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

OHS 5x 4 Strength

5x 4 AHAP
5x3 Thrusters Strength

5x3 Thrusters, work to as heavy 3RM as possible.
Pause front squat 3x1 Strength

Pause front squat 3x1
Snatch 3x3 Strength

Snatch 3x3

Skaalukset:
power snatch+over head squat
Shoulder Press Strength

5-5-5-5-5

5 x Heavy sets, try going @75% every set!
Deadlift (Endurance Progression 7.) Workout

1 x 12 @ 70%
1 x 12 @ 65%
1 x Technical max effort (aim 15+) @ 60%
Good mornings Strength

3x10 AHAFA

Good form. You don´t have to go all the way to 90 degrees!
Clean Complex Workout

Pwr Clean - Squat Clean - Front Squat
Find max in 15min!
6.12.1917 Workout

Suomi/Finland 100

"6.12.1917"
Partner WOD

6min AMRAP (0-6min)
50 Wall Balls
50 Box Jumps

12min AMRAP (6-18min)
25 Partner Situps
25 Partner Pushups
25 Sync. Deadlifts 120/80kg
25 Sync. Lateral Jump over bar

19min AMRAP (18-37min)
20 Toes-to-bar
20 Pullups
20 Handstand Pushups
20 KB/DB Snatches (Heavy!)
20 Goblet Squats

17min AMRAP (37-54min)
10 Power Cleans 60/40kg
10 Bar over Burpees
10 Hang Cleans 60/40kg
10 Bar over Burpees
10 Front Squats 60/40kg
10 Bar over Burpees
10 Shoulder to Overhead 60/40kg
10 Bar over Burpees
10 Thrusters 60/40kg
10 Bar over Burpees
Snatch + hang snatch Strength
in 25min as heavy as possible (ahap)
- snatch + hang snatch

Need a training program?

OHS 5x 4 Strength

5x3 Thrusters Strength

Pause front squat 3x1 Strength

Snatch 3x3 Strength

Shoulder Press Strength

Deadlift (Endurance Progression 7.) Workout

Good mornings Strength

Clean Complex Workout

6.12.1917 Workout

Snatch + hang snatch Strength