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

Open Gym Workout

Open Gym at 12:15
Comp. Class: 20:40 x 10 (kb thr + ctb/pu) Workout

20:40 x 10, alternating minutes

MAX reps of:
2x KB Thrusters 16/12 kg
Chest-to-bar or Pull-ups
12 min EMOM Workout

12 minute EMOM
odd: 8 burpee box jump overs
even: 14 KB swings 32/24kg
Mobility 14.10 Workout

5min/each side
Bench press 5-5-5-5 Workout

Bench press 5-5-5-5 reps
OH Walking lunge Strength

4 x10m
Etukyykky Strength

etukyykky 3 x 15
Saksityöntö pysäytyksellä Strength

5 x 2, saksityöntö telineestä, pysäytys dipissä 2 sek
Sugar and Spice Workout

3 Rounds:

1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
Comp. Class: 60:30 x 3-4 Workout

3-4 Rounds of:

60s work, 30s rest
- Assault bike for calories
- Corridor sprint
- KB snatch, alternating 24/16 kg
- Carpet-over-burpees
- ..

Need a training program?

Open Gym Workout

Comp. Class: 20:40 x 10 (kb thr + ctb/pu) Workout

12 min EMOM Workout

Mobility 14.10 Workout

Bench press 5-5-5-5 Workout

OH Walking lunge Strength

Etukyykky Strength

Saksityöntö pysäytyksellä Strength

Sugar and Spice Workout

Comp. Class: 60:30 x 3-4 Workout