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

10 RFT:
You go, I go

10 Alt. DB snatch @22,5/15kg
30 DU

Time cap 11min
EMOM 16 Workout

1) Hollow Rock x 16
2) Russian Twist x 16 (8/8)
3) V-Up x 16
4) Rest
Pavement Workout
4 Rounds for Time:
15 USA Swing (32/24kg)
30 Double Unders
15 Goblet Squats (32/24kg)
30 Double Unders
- 15:00 Cap
- KB weight choices are intended to be heavier today as athletes should have to break these sets up.
Shoulder press Strength

shoulder press 5x3
Raaka rinnalleveto 2,2,2,2,2 Strength

Raaka rinnalleveto 2,2,2,2,2

tauot 2 min, nousevat painot
Clean and Jerk 1RM Strength

Find 1 rep max for
Clean & Jerk
METCON Workout

5 Rounds for time
12 Hang Power Clean 50/35 kg
10 Box Jump 60/50 cm
8 Toes To Bar

Timecap 12 min
Back Squat Strength

5x5 @ 75%
Back squat
1 Deadlift Strength

1 Deadlift

Build to a heavy single in no more than 6 sets. Bad lift=No rep!
Snatch (Heavy endurance) Workout

Every 30 s for 8 minutes

1 Snatch @ 70% of 1RTM

Need a training program?

Conditioning Workout

EMOM 16 Workout

Pavement Workout

Shoulder press Strength

Raaka rinnalleveto 2,2,2,2,2 Strength

Clean and Jerk 1RM Strength

METCON Workout

Back Squat Strength

1 Deadlift Strength

Snatch (Heavy endurance) Workout