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-
8.1.2026 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
AMRAP 25min. Workout
20 Power Snatches (40/30kg)
10 Burpee Box jump over (facing)
50/40 cal Row/Bike -
Päivän treeni 1.2 Workout
LÄMMITTELY
syke/lämpö
2 kierrosta, 40s. / 10s.
• Porraskävely
• Soutu kumppari
• Kyykky
• Pidossa kierto
• Punnerrus kumppariliikkuvuus
1 kierros, 45s. /15s.
• Kierto tuulimylly
• Lonkankoukistaja käsien kanssa - takareisi
• Lisko + kierto oik.
• Lisko + kierto vas.
• Alle vienti ja rintarangan kierto oik.
• Alle vienti ja rintarangan kierto vas.VOIMA
KAHVAKUULA EMOM15
1. 10 Kyykky + yhden käden soutu
2. 10 Kulmasoutu KK
3. 10 Etuheilautus
4. LepoCORE
tabata
1. Puolikas linkkari
2. Kyljellä lantionnosto -
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"Juke Box” Workout
5 Rounds for time :
15 Deadlifts
12 Box Jump Overs (24″/20″)
9 Front SquatsPOUNDS: (155/105)
KILOS: (70/48) -
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Grindin' Workout
A.
In 3 minutes:
20/15 Calories Row
20 Single Arm DB Overhead Lunges
then..
Max Dual KB Shoulder to OverheadRest 2 min
B.
In 3 minutes:
20/15 Calories Ski
20 Alternating DB Overhead Lunges
then..
Max Alternating Sandbag/D-Ball Cleans over ShoulderRest 2 min
C.
In 3 minutes:
20/15 Calories BikeErg
20 Alternating DB Overhead Lunges
then..
Max Chest to Bar Pull UpsRest 2 min
D.
In 3 minutes:
20/15 Calories Row
20 Alternating DB Overhead Lunges
then..
Max Over unders 60/50cmRest 2 min
E.
In 3 minutes:
20/15 Calories Assault bike
20 Alternating DB Overhead Lunges
then..
Max Wall Balls 20/14 lbsScoring: Total reps performed in part A+B+C+D+E