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

Strict Pull-Up Progression 1. Workout

5 rounds

3/2 reps each movement

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!

Score is total clean reps, max 45/30 reps
Shoulder press Strength

Shoulder press 3x3
Floor press / bench press 3x5 Strength

Floor press / bench press 3x5
snatch grip deadlift Strength

snatch grip deadlift

3x5
Back squat 5x10 Strength

Back squat 5x10
Back Squat Strength

4x8 Back Squat @72% increase from last week
Keep all sets at the same weight!
Death by burpee Workout

Death by burpee. Start again from one rep when you fail to do the required reps in one minute. Continue for 20 minutes.
Back Squat 5x8 Strength

@70-75%
3 x 5 Weighted pull-ups Strength

Three sets of five reps

TAI
- Omalla kehonpainolla
- Negatiiviset leuat
- Mahdollisimman pienellä kuminauhalla ja ilman kippiä
"Grace" Workout

”Grace”

30 rinnalleveto + työntö aikaa vastaan 61/43kg

aikaraja 10 min.

Need a training program?

Strict Pull-Up Progression 1. Workout

Shoulder press Strength

Floor press / bench press 3x5 Strength

snatch grip deadlift Strength

Back squat 5x10 Strength

Back Squat Strength

Death by burpee Workout

Back Squat 5x8 Strength

3 x 5 Weighted pull-ups Strength

"Grace" Workout