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

3 AMRAPs Workout
4 min AMRAP:
- 8 kettlebell cleans (two kettlebells)
- 8 box jumps (60/50cm)
4 min AMRAP:
- 20 m farmer's walk
- 20 DUs
4 min AMRAP:
- row for distance
Rest 1 minute between AMRAPs
1RM Press Strength

Press. Find your 1 rep max of the day in 15 minutes.
Shoulder Press Strength

4 x 6

AHAFA
EMOM 8 Workout

1) 8 strict pull up
2) 12 push up
Day 05.2 Strength
5x3 Power Clean (Moderate weight)
- NO touch and go
- 2min rest between sets
Yhdistelmä takavaunun kasvattamiseksi Workout
12 EMOM
1. 1 front squat, 60% FS max
2. 3 back squats, 60% FS max
The Back Squat Workout

Squatting Mechanics

-Mechanics
-Consistency
-Intensity

Work with light loads, the goal is PRACTICING not TRAINING!
Push Press 3x5 Strength

Work @ a light load. Emphasis on the dip & drive. Approx 40-50% of 1 RM.
Skills (HSPU Strict/Kipping) 2. Workout

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)
"Solid Core" Progression 2. Workout

YGIG / 4 Rounds
Weighted plank 30s AHAFA
12 Russian Twist (KB)

Need a training program?

3 AMRAPs Workout

1RM Press Strength

Shoulder Press Strength

EMOM 8 Workout

Day 05.2 Strength

Yhdistelmä takavaunun kasvattamiseksi Workout

The Back Squat Workout

Push Press 3x5 Strength

Skills (HSPU Strict/Kipping) 2. Workout

"Solid Core" Progression 2. Workout