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

Deadlift up to a heavy set of three Strength

In 20 minutes:
Deadlift up to a heavy set of three
Front Squats Strength

Front Squat
5-3-2-5-3-2 reps
Lepopäivä Workout

Rest day - what did you do?
Single-Arm Long-Bar Row Workout

3 x 12 / arm

AHAFA
OHS 3RM Strength

Find your 3 RM In 15 min
Tempo Front Squats Strength

5x3 Tempo Front Squats
3 second pause at the bottom on each rep.
No fails, good quality, no bounce and tight core
POST WORKOUT: CORE Workout

2 Rounds
60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
30 sec / side bend w/KB 24/16kg
1min REST
Rowing, swings, box jumps, toes to bars and burpees Workout
3 x 7min, go hard!

in 7min
- 1000m row
- 20 kb swing 32/24
- rest of the time box jump
rest 5min

in 7min
- 750m row
- 20 kb swing
- 20 box jump
- rest of the time t2b
rest 5min

in 7min
- 500m row
- 20 kb swing
- 20 box jump
- 20 t2b
- rest of the time burpees
(HATCH) Front squat, week 3 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@70%
Skill Test Workout

1) Max distance handstand walk (m)

2) Max Strict HSPU

Need a training program?

Deadlift up to a heavy set of three Strength

Front Squats Strength

Lepopäivä Workout

Single-Arm Long-Bar Row Workout

OHS 3RM Strength

Tempo Front Squats Strength

POST WORKOUT: CORE Workout

Rowing, swings, box jumps, toes to bars and burpees Workout

(HATCH) Front squat, week 3 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength

Skill Test Workout