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

STRENGTH Strength

Clean Complex
1 Squat Clean + 1 Hang Squat Clean
5x3 reps
- use the same weight
Weightlifting II. Workout

Emom 10 mins
Odd 3x clean pull
Even 3x Front squat

2x10 hang muscle clean UB
Lateral Lower Body Workout

5RFQ
10 Lateral Step Ups (ea)
10 Mini Band Sode Steps (ea)
10 Hop & Holds
Rest 60 seconds
Superkids 10-13v ja ninjat 14-16v WOD Workout

5 rounds for time

5 powerclean + 5 pushpress + 7 box jumps, increase weight on the barbell for each round.

(Superkids start from 15 kg, Ninjas 25/30kg)
AccessoryWOD Workout

5 rounds for quality:
30 mt Heavy reverse sled drag

15mt Heavy Dball or sandbag bearhug carry
10mt Front Rack Dumbbell walking lunges (2x22.5/2x15kg DBs - Open standard)
Rest 1:00
snatch 1rm Strength

snatch 1rm
The Experiment Workout

For Time:
Easy aerobic (AM) Workout

Run/Row/Bike easy 45min.
23.1.2018 Strength

Käsipaino penkki 5x10, ahap
Upper Accessory Workout

3RFQ
10 Banded Rows
- 10sec Hold on 10th Rep
10 Banded Reverse Fly
- 10sec Hold on 10th Rep
10 Press Up + Scap Protract
10 Active Hangs
Dead Hang them engage lats

Need a training program?

STRENGTH Strength

Weightlifting II. Workout

Lateral Lower Body Workout

Superkids 10-13v ja ninjat 14-16v WOD Workout

AccessoryWOD Workout

snatch 1rm Strength

The Experiment Workout

Easy aerobic (AM) Workout

23.1.2018 Strength

Upper Accessory Workout