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

MU-progressioita Workout

-The movement

3 x 3 negative MU
3 x 3 banded MU
3 x 3 kipping with false grip

OR
3 x 1-5 MU (strict or kipping)
2-position Squat Clean Strength

8-10 set: 2- Position Squat Clean: Below the knee, Above the knee

Lift every 60-90sec

Add loading after 3 sets. Start with 70-75% of 1RM Clean.
For time; Workout

500m Row (Damper setting 10/7)

15 - 12 - 9 of:
Heavy One-Arm KB C&J (Divide workload equally between hands)
Toes to bar
Ring-dip

500m Row
3 Rounds, for Quality Workout

Max time L-sit hold
Max reps Ring dip
Max reps Supine ring row

Rest 30 second between movements and 1 minute between rounds
4 kierrosta (parin kanssa) Workout

4 kierrosta (parin kanssa)

300m soutu
10-15 etunojapunnerrus

Lepo parin suorituksen ajan max 1:30
Back squat Strength

3 x 10
WOD 12.3 Strength

Front squat 3-3-3-3-3
Front Squat Strength

Front Squat
3x1r @ 100%
3min Recovery
EMOM x10 x3 Workout

EMOM x10:
1. DB snatch (8-12)
2. C2B/MU (5-10/1-5)

Rest 5min

EMOM x10:
1. DU (30-50)
2. HSPU (5-10)

Rest 5min

Rest x10:
1. WB (10-20)
2. Box jump (8-12)
Dumbbell Fran Workout

21-15-9
Dumbbell Thrusters
Pull-ups
For Time
10min time gap

Need a training program?

MU-progressioita Workout

2-position Squat Clean Strength

For time; Workout

3 Rounds, for Quality Workout

4 kierrosta (parin kanssa) Workout

Back squat Strength

WOD 12.3 Strength

Front Squat Strength

EMOM x10 x3 Workout

Dumbbell Fran Workout