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

Pull-ups and Ring Rows Workout

Max reps of dead hang pull-up
1 min rest
Max reps of supine ring row
18 minutes for quality Workout

18 minutes for quality

10m backwards crab walk
20 seconds hollow rocks
5 1 arm OHS (2 second pause) each arm
1 min easy bike/row/jog/single unders
Engine Strength Strength

Clean Complex
1 hang clean + Clean + 2 Split Jerks
Build up to a good quality 1RM
Rowing Intervals Workout

Working in Pairs ; Ygig
20 Min AMRAP
Max Cals
EMOM 9 Workout

EMOM 9

Min 1: DB hang snatch 6/ side
Min 2: 2 Rope climbs
Min 3: 15 wall ball shots
8 sets: 1 Push Jerk + 2 Split Jerk, AHAFA Strength

8 sets: 1 Push Jerk + 2 Split Jerk, AHAFA

Bar from the rack or blocks. Rest 1-2min between sets.
26.2.2018 Workout

for time with partner

row 3000m

sprint!
Balance is everything Workout

3 rounds for quality

10 strict C2B
10 alternate single leg KB c&j (16/24 kg)
10 alternate single arm KB OHS (16/24 kg)
10 static dips
5 kierrosta 3 liikettä Workout

5 kierrosta

1min soutu
1min thuster 43/30kg
1min 10m sukkulajuoksu
1min lepo
4 rounds of push jerks and lateral burpees Workout

4 rds

10 Push jerks
10 lateral burpees

L1: 50/35kg
L2: 60/40kg

TC 9 min

Need a training program?

Pull-ups and Ring Rows Workout

18 minutes for quality Workout

Engine Strength Strength

Rowing Intervals Workout

EMOM 9 Workout

8 sets: 1 Push Jerk + 2 Split Jerk, AHAFA Strength

26.2.2018 Workout

Balance is everything Workout

5 kierrosta 3 liikettä Workout

4 rounds of push jerks and lateral burpees Workout