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

Back squat 6x4 Strength

Back squat 6x4 @ 80%
CFS 6 + 10 Workout

6 min aikaa
150 DU
30 leuka
loppu aika AMRAP MU
2min lepo
10min EMOM
1 RV
Power cleans and dips Workout
5 rounds
- 9 power cleans 60/42,5
- 9 bw dips
Strength Support (Upper body) 2. Workout

3 Rounds:

12 + 12 Landmine Press (AHAFA)

90sec Rest

12 + 12 Landmine Pull (AHAFA)

90sec Rest

(add weight to previous week)
Sandstorm Workout

Perform 4 2min sets of sequences of the following exercises:

*Lift & Catch
*Zercher Squat
*Push Press

1min rest btw. sets.
Use as heavy weight as possible.
As Many Reps(sequences) As Possible.
Skin the cats, wall climbs and rope climbs Workout
15min for quality
- 2 skin the cat
- 2 wall climb
- 2 rope climb
DB cleans, pull-ups and double-unders Workout
5 rounds for time:
- 10 db clean (heavy)
- 10 pull-up
- 30 du
Clean & Jerk Workout

1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk

1 x 75%
2 x 80%
2 x 85%
1 RM Clean Strength

In 12 minutes:

Establish your 1RM Clean with good form.

This can be done as a Squat Clean, Power Clean+ Front Squat or Power Clean.
Choose the version you are best at! Hang versions are OK too.
Hip Thrust 3x6 Strength

three sets of six reps

Need a training program?

Back squat 6x4 Strength

CFS 6 + 10 Workout

Power cleans and dips Workout

Strength Support (Upper body) 2. Workout

Sandstorm Workout

Skin the cats, wall climbs and rope climbs Workout

DB cleans, pull-ups and double-unders Workout

Clean & Jerk Workout

1 RM Clean Strength

Hip Thrust 3x6 Strength