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-
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SUNDAY STRENGTH Workout
Power Clean
A) Power Clean Technique
B) 5x Rounds 2Min on/1min Off:
10/8x Row (cal)
10x Situps
5x Power Clean
+ Max Reps: Wallballs -
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Rapakko Workout
3 kierrosta 6-8×
Takareidet soutulaitteella
Selänojennus boxilta
Submax seinäistuntapito
2min tauko4min Amrap
6 Burpeeta
6 Rengassoutua
10 Ilmakyykkyä -
23.5.2026 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
31.7.2026 Workout warmup Workout
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg -
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28.2.2026 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
24.03.2026 (AM) Workout
Gymnastics
A) Practice rMU for 10min
B) EMOM 12
1: 1-2 Set Of rMU
2: 60 DUC) 4 Rounds:
rest 30s
- 10-20 Ring Push Up
Rest 90s
Metcon
EMOM 30:
1: 13 Cal Echo
2: 6-8 Devils Press @2x45lbs
3: 18 T2B
4: 8-10 DB Box Step Up @2x45lbs
5: RestSuccessories
3-4 Rounds For Quality:
- 10-15 DB Bench Press
- 10-15 BB Bicep Curl
- 20-30 Banded Tricep Ext.
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23.3.2026 Power Snatch, Strength Strength
Power snatch
Build up to a heavy single (H1) for the day in a 15-minute window