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 Strength

Build up to a heavy 5Rm
Quality and use a spotter if needed.
1 aalto tempausta Strength

Kasvata painoa joka nostolla. Kun feilaat. Ota ainakin 1 onnistunut nosto kevyellä painolla TAI harjoittele tekniikkaa kevyellä painolla.
Back Squat Strength

5x4, Tempo 40X1.
More about tempo here
Back Squat Strength

Back Squats (25 Mins)
Make sure you push on each set, increase weight as reps go down.
2x12
2x10
2x8
Skills (HSPU Strict/Kipping) 5. Workout

Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

Kipping HSPU + Deficit Kipping HSPU Technique

Deficit Kipping HSPU
5 sets @ 30% of max reps
rest 1:30min
10min amrap Workout

10min amrap

10 back squats 60/40kg
10 KB swing 32/24kg
Push presses, squats and front rack carry Workout
20min amrap:
- 20 push press 50/35kg
- 20 air squat
- 100m double kb front rack carry 24/16kg
Weightlifting: Jerk from rack Workout

miten meni? tuliko oivalluksia?
Sprint Chipper Workout

"Go hard or go home"

50/45cal row
40 wall ball
30 DU UB
20 Box Jump 75/60cm
10 Burpees

8min Time Cap!

Score is time, if you hit the time cap = 8:00+remaining reps in seconds! (e.g 8:07)
Core Workout
4 rounds, 30sec on/ 15sec off
- pallof press walkouts
- dead bugs
- cross body mountain climbers

Need a training program?

Back Squat Strength

1 aalto tempausta Strength

Back Squat Strength

Back Squat Strength

Skills (HSPU Strict/Kipping) 5. Workout

10min amrap Workout

Push presses, squats and front rack carry Workout

Weightlifting: Jerk from rack Workout

Sprint Chipper Workout

Core Workout