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

Push Complex Workout

Every 2:00 x 4

4 Shoulder presses
4 Push Presses

AHAP
Deadlift Strength

4x5

deadlift
Gymnastics practise Workout

5 x Every 2 minutes
3-10 muscle ups / pull ups
(jumping mu’s from box/
Bands are ok for mu’s too)
Deadlift on a riser Strength

16 min e2mom:

4 x deadlift standing on a riser (n70-75%/1rm)
Dynamic Box Squat Strength

Dynamic Box Squat
10 x 2r @ 50% from Back Squat 1RM
30s. Recovery
Zercher squat 3x2 Strength

Zercher squat 3x2
Straight One Legged DL Strength

3 x 10
AHAFA
Front squat 7x2 @90% Strength

etukyykkyjä
Rowing, GHD sit-ups and deadlifts Workout
For time:
- 50 calorie row
- 40 GHD sit-ups (or scale to slamballs)
- 30 deadlifts (50% of 1RM)
Skills (Pistol) 2. Workout
Pistol practice:
1. Glute activation
2. Calf rolling 1min/side
3. Couch stretch 1min/side
4. Hamstring half split hold 1min/side
5. Banded ankle stretch 1min/side
6. Eccentric plate hold 2 x 12 alt.
7. Daily scaling options

Need a training program?

Push Complex Workout

Deadlift Strength

Gymnastics practise Workout

Deadlift on a riser Strength

Dynamic Box Squat Strength

Zercher squat 3x2 Strength

Straight One Legged DL Strength

Front squat 7x2 @90% Strength

Rowing, GHD sit-ups and deadlifts Workout

Skills (Pistol) 2. Workout