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

Quality Workout

For Quality 20min:
10 GHD Hip extension,
20-30s L-Sit,
1-3 Rope Climb
Stretching Workout

Middle Split progressions
Thoracic Bridge progressions
For Quality
HS skills Workout

käsilläkävely heikkoudet
Back Squat 4, 6, 8, 8, 6, 4 reps Strength

Record weight and other thoughts.
30 x OTM: Dip, Rope, Climb, Push, Rest Workout

30mins on the minute!

30s x Strict Ring Dip. Scale: Box Ring Dip, Bar Dip or Box Dip Feet Up or Box Dip.
1-2 x Rope Climb
1-4 x Wall Climb
20m x Sled Push @80/60kg
1min Rest
Back Squat 1,2,3,4,5,5,4,3,2,1 Strength

Record any details.
BACK SQUAT 4 X 3 Strength

3 x 60%
3 X 70%
3 X 80%
3 X 85%

LISÄKSI 1x90%
Wendler shoulder press 5x 68%, 3x77%, 1+@86% Strength

Wendler shoulder press 5x 68%, 3x77%, 1+@86%
Lauantai 24.10.2015 - Squat clean Workout

Squat clean 5 x 3, AHAP with 2:00 send-off. Use same weight across sets.
Tanko MU treeniä Strength

Bar MU progressions
kipping
kipping pull up
kipping chest to bar
kipping belly to the bar
bar MU with rubber band etc.

If you can do 1 bar MU, try to learn how to do the more.
If you can do several bar MUs in a row, then do
5 x 3 weighted ring dips, suitable weight

Need a training program?

Quality Workout

Stretching Workout

HS skills Workout

Back Squat 4, 6, 8, 8, 6, 4 reps Strength

30 x OTM: Dip, Rope, Climb, Push, Rest Workout

Back Squat 1,2,3,4,5,5,4,3,2,1 Strength

BACK SQUAT 4 X 3 Strength

Wendler shoulder press 5x 68%, 3x77%, 1+@86% Strength

Lauantai 24.10.2015 - Squat clean Workout

Tanko MU treeniä Strength