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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Power building dag 29 Strength
A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax -
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25.2.2026 Ring Dip & Seal Row Workout
Alternate B1/B2
B1. Strict ring dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1
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Powerbuilding dag28 Strength
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5 rounds Workout
10 x Burpees
1 x Rope climbing
10 x T2B
1 Rope climbing
10 x Ring dips
1 x Rope climping
Rest 2 min -
Powerbuilding dag34 Workout
A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax -
Weightlifting Workout
A: Double muscle snatch + double squat snatch
B: Clean pull+power clean+ double squat clean
C: Emom 7’: Power snatch + 4 Ohs @70% of power snatch -
Endurance Workout
• 40 Min of:
Row 4’ @ 60% MHR +
6 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)