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

Push Jerk Strength

Push Jerk 5x3 AHAP
Use rack
E4MOM for 5 rounds Workout

E4MOM for 5 rounds:

4 Power Clean @70-80%
8 HSPU
12 KBS (32/24kg)
24 DU

RPE 3-4

Start a new round every 4th minute. Rest the remaining time. Scale if needed.
Valakyykky 2,2,2,2,2 Strength

Valakyykky 2,2,2,2,2

nousevilla painoilla
2 min. tauot
Box jumps, wall balls, swings Workout
3 rounds for time:
- 15 x box jump (60/50cm)
- 15 x wall ball
- 15 x kettlebell swing (32/24kg)
15.12.2017 Strength

EMOM 10

Clean&jerk, climbing 85-90%
Back Squat 5x5 Strength

Back Squat
5x5 reps V1

-same weight in every set
-after each set do 3 high box jumps
-rest 3 min between
Snatch & clean EMOM Workout
16 EMOM
1. 2 power snatch
2. 4 power clean & jerk
50-60% snatch max.
5X5 Good Mornings Strength

5X5 Good Mornings – work to a heavy load but concentrate on keeping straight back and pushing hips back, rest 2:00
Fun pump Workout

25 min AMRAP; ygig (split reps in half)
20 bicep curls 30/20
20 standing tricep extensions 22.5/15kg
20 floor flys 2x22.5/15kg
20 rows 2x22.5/15kg

Enjoy the pump
27.2.2020 Deload Cycle Workout

5 RDS with partner

50 Cal. row
12 OHS 65/45kg
50 x 8 m Run
100 Partner wallball 9/6kg (20/14p)

TC 45

Complete half reps before change

Need a training program?

Push Jerk Strength

E4MOM for 5 rounds Workout

Valakyykky 2,2,2,2,2 Strength

Box jumps, wall balls, swings Workout

15.12.2017 Strength

Back Squat 5x5 Strength

Snatch & clean EMOM Workout

5X5 Good Mornings Strength

Fun pump Workout

27.2.2020 Deload Cycle Workout