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

Punnerrusta Workout

Maltese push up
15-12-9-7-5-3 (scaled 9-7-5-3)

Maltese press
15-12-9-7-5-3 (scaled 9-7-5-3)

Tempo kipping HSPU 5 down, 1 up
5-5-5-5-5 (between the maltese push up and -press)

In HSPU, scale the number down or do the work feet on the plyobox

[Maltese push up](

)For quality:
100 with partner Workout

Not for time:
100 Partner Med Ball sit ups

50 each.
Metcon Workout

amrap 6:
10 kb snatch L 24/16
50 du's
10 kb snatch R 24/16
50 du's
"Gluteus maximus" Workout

2x10 Glute Bridge w/3s hold at top
2x10 Superman w/ 3s hold at top
2x10 Side Lying Clam Shell w/3s hold at top

no time, for quality
Superset: pull-up, ring push-up Workout

5-10 Strict Pull-Up / 5-10 Ring Push-Up
Jerk from the rack Strength

Loppuaika työntöharjoittelua. Jos tuntuu hyvältä, lisää painoa!
DB snatch technique + workout Workout

db snatch technique

+

3-5 rounds for quality:
5+5 db snatch
5+5 db tgu
"Arms & Shoulders" Workout

3 rounds for total reps:

1 minute max Wall Ball 9/6kg
Rest 1 minute
1 minute max Push ups
Rest 1 minute
1 minute max Ring Rows
Rest 1 minute

time 17 min.
5 x ( squat clean + hang squat clean below the knee + jerk) Strength

5 x ( squat clean + hang squat clean below the knee + jerk)
Row and run Workout

Row 750m,
2 rounds of "hikilenkki"

Need a training program?

Punnerrusta Workout

100 with partner Workout

Metcon Workout

"Gluteus maximus" Workout

Superset: pull-up, ring push-up Workout

Jerk from the rack Strength

DB snatch technique + workout Workout

"Arms & Shoulders" Workout

5 x ( squat clean + hang squat clean below the knee + jerk) Strength

Row and run Workout