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
  • Lördag 3/7 2021 Workout

    E90S for 18min(4 rounds)
    1: 3x wall climb + 30sec Hand stand hold
    2: 5x SL squat/each leg
    3: 10-20x Pike compressions
    +
    3 rounds
    200m run
    20 squats
    Straight into...
    2 rounds
    400m run
    30kb swing
    Straight into…
    800m run
    40 Burpees

  • Heavy squats Workout

    "Strength (load)

    Back squats with climbing weight:
    5-5-5
    3-3-3
    1-1-1

    *Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

    __

    "Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
    Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

    Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "

  • Friday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio machine
    3 inch worm with push up
    3+3 squat strech
    6 goblet squats
    6 kb goblet hold press
    6 kb swings
    6 squat jumps
    :30 Plank Hold

  • BBC Weightlifting - Friday session Workout

    Warm-up:

    3x
    15/12 Calories row
    10 Hang muscle snatches
    10 Overhead squats
    10 Snatch grip press behind the neck
    20 Starfish crunches
    5 Box jumps


    Snatch & Clean and jerk

    A) Snatch

    2 x 3 @ 70-75%
    2 x 2 @ 75-78%

    3 x 1 @ 78-82%
    *Rest 1-2 min between sets.

    B) Clean and jerk

    2 x 2 @ 70-75%
    2 x 2 @ 75-78%

    3 x 1 @ 78-82%
    *Rest 1-2 min between sets.


    C) Back squats

    Back squats
    2x6 @ 65%
    2x6 @ 68%


    D) Bonus:

    5 x 12 Strict banded pull-ups

    3-4 Sets of:
    10 Snatch grip sotts press behind the neck
    10 “Lu raises”
    5 High box jumps
    Rest 1-2 minutes between sets.

    Core:
    5 x 1:00 min Sandbag bearhug hold

  • 23.5.2023 Deadlift + Handstand Walk Workout

    For total Load :

    10-8-6-4-2 Deadlift

    After each Set :

    1 Minute Max Handstand Walk ( 5m Unbroken )

    Rest 3:00

    • Score Lifted Kilos
    • HS Walk Distance
  • Extra Credit 11-08-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • 25.5.2025 AMRAP32 with partner Workout

    350m bike erg
    5 squat cleans
    5 bar over burpees
    10 kettlebell swings

    IGYG

  • Base Builder 2 Workout

    Amrap 15 min

    1. CTB hold 3x max
    2. Russian twist standing x 10/10
    3. Box jump x 10 + box steps 8/8
    4. 50 SU + 5x HS balance tries (x2)
  • Muscle and power 18.5.2022 Strength

    1) takakyykky 8x4x80%+2,5kg
    2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
    2 min lepo
    2b) polvet rintaan hyppy + sprintti 3x (6+10m)
    2 min lepo
    2c) takareiden koukistus maaten 3x6
    Keskity nopeuteen

  • Day 2 Gymnastics Workout

    Reverse Tabata ring holds on low rings
    10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

    Strict chin ups 5 x 5 (banded if needed)
    SS with
    Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

    WOD - unusual skill is kettlebell snatch
    A skill we don’t often do so scale back the weight if needed

    AMRAP/12
    8 KB snatch
    10 box jump overs
    24 double unders