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

Arm pump Workout

Super set
10, 10, 10, 8, 8, 8
Bicep curls dbs
Diamond push up
30 secs rest.
Heavy Day Strength

For Load:
3 - 3 - 3 - 2 - 2 - 2
Snatch
- Lift every 3:00-4:00
Push press Strength

6x3, as heavy as form allows.
Strength Support (Upper body) 6. Workout

3 Rounds

YGIG / Heavy Quality

12 + 12 Half Kneeling KB Press

12 + 12 KB Row

(add weight to previous week)
Hang snatch + snatch balance Strength

Snatch E90S x 4

2 hang squat snatch +1 snatch balance
Metcon Workout

15 - 12 - 9
Calorie row
Overhead Squat 40/30 kg

TC 5min
Metcon Workout

21 - 15 - 9
Row (Cal)
Thruster 30/20kg

TC 5min
Snatch Workout

Find TM in the "Tor Complex"

-Snatch
-Snatch balance
-Snatch push press
-OHS
4min alkavalla minuutilla 6 raaka tempaus Strength

4min alkavalla minuutilla

6 raaka tempaus @70%
Pair Wod Workout

3 Rounds YGIG/round
10 DB snatches 22,5/15 kg
10 Cal row
Straight into
3 Rounds YGIG/round
6 Devils Presses 2x22,5/15 kg
6 DB Front Squats 2x22,5/15 kg

Need a training program?

Arm pump Workout

Heavy Day Strength

Push press Strength

Strength Support (Upper body) 6. Workout

Hang snatch + snatch balance Strength

Metcon Workout

Metcon Workout

Snatch Workout

4min alkavalla minuutilla 6 raaka tempaus Strength

Pair Wod Workout