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

Heavy Day Strength

For Load:
8 - 6 - 4 - 4 - 4
Deadlift
- Lift every 4:00-5:00
EMOM 16 Workout

2 Strict Chin-Up
4 Thruster 20/15kg*

*Focus on flawless form!
Back Squat Strength

2 x 2

More weight, less reps ;) Almost there...
3 minutes of L-sit Workout

Accumulate 3 minutes of L-sit
Deadlift / Press Strength 4. Workout

A1)
Deadlift 5,4,3,3
3 sec Isom.stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5,5,4,4
2-2-X-1

Rest 1:30

go heavier than last week*
Squat clean thruster (1RM) Strength

Squat clean thruster (1RM)
Clean pull 4x3 Strength

Clean pull 4x3
Overhead squat 6x2 Strength

6 kertaa Overhead squat, 80% OHS maksimista:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.
”Jack” Workout
20min AMRAP:
- 10 Push Press (N 40kg / M 52,5kg)
- 10 Swingi (amer.)(N 16kg / M 24kg)
- 10 Boksihyppy (N 50cm / M 60cm)
Clean 5x3 Strength
In 20 minutes:

Clean 5 x 3
- use more weight (2,5-5kg) than last time
- same weight in all sets
- these should still feel manageable

Need a training program?

Heavy Day Strength

EMOM 16 Workout

Back Squat Strength

3 minutes of L-sit Workout

Deadlift / Press Strength 4. Workout

Squat clean thruster (1RM) Strength

Clean pull 4x3 Strength

Overhead squat 6x2 Strength

”Jack” Workout

Clean 5x3 Strength