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

5 rounds, shuttle sprints and russian twists Workout

5 rounds:
30sec Shuttle Sprint,
30sec OFF,
30sec Russian Twist,
30sec OFF
Burpee box jumps and DB snatches Workout
7 min AMRAP:
- 1 burpee box jump 60/50
- 2 + 2 dumbbell snatch (right, left)
- 2 burpee box jumps
- 4 + 4 DB snatches ..
Speed back squat Strength

Speed back squat 6x2 60%
- räjähtävät toistot, lyhyt palautus
Intervalleja Workout
3 rounds, 2min on/1min off
1. round:
10 KB Swing 24/16
5 Burpee

2.round:
10 Wall ball
5 Burpee
1. round 10 Jumping Lunge 5 Burpee
- Ilmoita tulokseen kokonaiset kierrokset kaikilta kolmelta kierrokselta. Kommentteihin voit laittaa montako kierrosta milläkin kierroksella+ toistot.
4 x 2min AMRAP: Wall Ball and Hang Power Clean Workout

4 x 2min AMRAP:

6 x Wall Ball
6 x Hang Power Clean@ 50kg/35kg.

Rest 1 min between AMRAPs.

Record reps each round and post total reps.
push press 3 x max reps Workout

3 x max reps @ 85%/1RM shoulder press
CFS SNATCH-DU 1-10/10-100 Workout

Snatch 10-1 40/60 kg
DU 10-100

TL 20 min.
Deadlift 3x5 Strength

3x5 @ 75%/80%/85%

remember to add 5kg to your old pr and calculate %
Power Snatch Strength

Power Snatch 2,2,2,2,2
AMRAP 10 min: Thruster + Box jumps Workout

AMRAP 10 min:

10 x Thruster: 40/30kg, 50/35kg, 60/40kg, 70/45kg...
15 x Box jumps

Need a training program?

5 rounds, shuttle sprints and russian twists Workout

Burpee box jumps and DB snatches Workout

Speed back squat Strength

Intervalleja Workout

4 x 2min AMRAP: Wall Ball and Hang Power Clean Workout

push press 3 x max reps Workout

CFS SNATCH-DU 1-10/10-100 Workout

Deadlift 3x5 Strength

Power Snatch Strength

AMRAP 10 min: Thruster + Box jumps Workout