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

Conditioning Workout

7min amrap
deadlift 100/70kg + burpee over bar
Reps: 1+1, 2+2, 3+3,…
Conditioning Workout

3 rounds each / YGIG

2 x KB 24/16kg

10 KB over Burpee + 12 Farmer carry lunges
Optional accessory: Strength

Landmine twist 3x 10-20
HSPU (Strict + Kipping) Workout

4 x 4 + 8
Overhead Squat (OHS) Workout

Find 5 RTM Overhead Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:

-Full Range of Motion
-Knees tracking toes
-Hips descend back and down
-The bar moves over the mid foot
-Complete at full knee and hip extension
The Back Squat Workout

Squatting Mechanics

-Mechanics
-Consistency
-Intensity

Work with light loads, the goal is PRACTICING not TRAINING!
Back squat 5x3 Strength

miten meni?
Back squat 3x5 with pause Strength

Advanced athletes can use variations (bands, chains)
Metcon Workout

"Twenty / Twenty"

20 DB Snatch (22,5/15kg)
20 Box Over w/DB (60/50cm

TC 3min
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 5 DAY 2 Strength

Back squat
- 1x6@65%
- 1x6@75%
- 1x6@80%
- 1x6@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

Need a training program?

Conditioning Workout

Conditioning Workout

Optional accessory: Strength

HSPU (Strict + Kipping) Workout

Overhead Squat (OHS) Workout

The Back Squat Workout

Back squat 5x3 Strength

Back squat 3x5 with pause Strength

Metcon Workout

OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 5 DAY 2 Strength