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
  • Penkkipunnerrus 10 x 5 Strength

    Penkkipunnerrus 5-5-5-5-5-5-5-5-5-5

  • Interval Row Workout

    OPTIONAL Additional Conditioning Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

    Row 400 Meters
    Rest 60 seconds
    Row 600 Meters
    Rest 60 seconds
    Row 800 Meters
    Rest 60 seconds
    Row 800 Meters
    Rest 60 seconds
    Row 600 Meters
    Rest 60 seconds
    Row 400 Meters

  • Invictus day 2 A Strength

    Every two minutes, for 12 minutes (6 sets):
    Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

  • Invictus Strength

    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

  • Invictus Strength

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% of 1-RM
    *Set 2 – 4 reps @ 70%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 6 reps @ 70%
    *Set 5 – 4 reps @ 80%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    *Set 8 – 4 reps @ 85%

  • Strength Strength

    Total 90min
    A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility

    B. Strength
    HBBS max + stopper + volume
    Narrow bench, Wendler week 1 + volume
    Regular dips 4,3,3
    Weighted situps with ls 3x10x15kg

    C. Post WO 500m row

  • EMOM 21 Workout

    Min 1: 20 WB
    Min 2: 15 VUP
    Min 3: 8 BBJO

  • PSherwood Wall Ball/Hang Clean Workout

    5 rounds for a time:

    20 Wall ball shots 20/16
    10 Hang power clean @155

  • Kuntoutusjumppa 16.3. Workout

    Askelkyykky 5x
    Lantionnosto lisäpainolla 5x12
    Sjmv käsipainoilla 5x10
    Istumaannousu lisäpainolla x200

  • Invictus Strength

    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.