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

01072013 Strength

3 Power cleans on the minute for 12 minutes.

Use 65-85% of 1RM power clean. Increase weights three times during the workout (eg. on the 3rd and the 6th minute…)
Front squat Strength

Heavy
3-3-3
EMOM x 32 Workout

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 ttb
29072026 Keskiviikko A Strength

Bench press
4 x 4 x 80% / new set every 3 minutes
ACCESSORY Workout

3-4sets:
8+8 barbell reverse lunge
3-5 seated vertical jump
Bodybuilding Workout

Bodybuilding:

4-5 rounds:
3-10 strict pull up
10 Db bench press
10 Barbell row
10+10 seated press
30+30m s.a farmer carry
For load (Push press) Strength

Push press
2-2-2-2-2
ACCESSORY Workout

4sets:

4+4 bulgarian split squat
10-15 heavy kbs
Clean and Jerk Strength

CJ: 6x1
METCON Workout

For time:

cash in:
20 up&down

then:
30-20-10
Db hang snatch@22,5/15kg
sit up

cash out:
20 up&down

TARGET UNDER 7MIN, TIME CAP 9MIN

Need a training program?

01072013 Strength

Front squat Strength

EMOM x 32 Workout

29072026 Keskiviikko A Strength

ACCESSORY Workout

Bodybuilding Workout

For load (Push press) Strength

ACCESSORY Workout

Clean and Jerk Strength

METCON Workout