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
5x3 Front Squat Strength
- 5x3, samat painot
- 2min tauko sarjojen välissä
Back Squat Strength

5x5 back squat, go by feeling
Pystypunnerrus 7,7,7 Strength

Pystypunnerrus 7,7,7 jätä 2 toistoa varaa

nousevilla painoilla, tauot 2 min.
Maastaveto 3,3,3 Strength

Maastaveto 3,3,3 1-2 toistoa varaa

nousevilla painoilla, 2 min tauot
snatch grip deadlift Strength

snatch grip deadlift

3x5
Back Squat Strength

4x8 Back Squat @72% increase from last week
Keep all sets at the same weight!
(HATCH) Front squat, week 5 / day 1: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% Strength
- 1x5@70%
- 1x4@80%
- 1x3@85%
- 1x3@90%
"Grace" Workout

”Grace”

30 rinnalleveto + työntö aikaa vastaan 61/43kg

aikaraja 10 min.
Open 15.1 Workout

WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:

Rx
15 toes-to-bars
10 deadlifts (52/34kg)
5 snatches (52/34kg)

Scaled
15 hanging knee raises or ab-mat sit-ups
10 deadlifts (38/25kg)
5 snatches* (38/25kg)
*ground-to-overhead allowed

Need a training program?

Strict Pull-Up Progression 1. Workout

5x3 Front Squat Strength

Back Squat Strength

Pystypunnerrus 7,7,7 Strength

Maastaveto 3,3,3 Strength

snatch grip deadlift Strength

Back Squat Strength

(HATCH) Front squat, week 5 / day 1: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% Strength

"Grace" Workout

Open 15.1 Workout