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

FGB Workout
1. Wall ball 9/6kg
2. SDHP 35kg
3. Boksihyppy 50cm
4. Push press 35kg
5. Kalorit
1 toisto = 1 piste. 1min suoritusta / liike. Viidennen jälkeen minuutin tauko. 3 kierrosta yhteensä.

Perinteinen joulujumppa. Tonttulakki päähän. Boottishallissa.
Back Squat Strength

2 Rounds:

5 Reps @80%
3 Reps @84%
1 Reps @88%

Rest 2min between each set
Bench press Strength

Bench press: 5x6 (85%)
OHS 3RM Strength

Find your 3 RM In 15 min
Day 04.2 Strength
3x12 Deficit Deadlift (5cm Deficit)
- use moderate weight (45-55% of max)
Power Snatch Strength

5x3 @75-80%
21-15-9 Workout

For time: 21-15-9 reps of
-burpee
-kbs @ 24/16kg
Snatch Complex: 2 x Pause Snatch (knee) + 1 x Snatch Strength

Pause Snatch at knee x 2 + Snatch x 1.
Rest 1:30-2:00 between efforts
Power clean triples Strength

Power clean triples for 10 rounds. One set every 90 seconds.
Snatch Strength

5 x 1 squat snatches

*all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails.

Need a training program?

FGB Workout

Back Squat Strength

Bench press Strength

OHS 3RM Strength

Day 04.2 Strength

Power Snatch Strength

21-15-9 Workout

Snatch Complex: 2 x Pause Snatch (knee) + 1 x Snatch Strength

Power clean triples Strength

Snatch Strength