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

Tempo Front Squat: 6 x 2-4 reps Strength

Tempo 31X1 (3 down, 1 in the bottom, fast up, 1 at the top).

Record weights and other details.
EMOM 12 Workout
1. 12 WB
2. 40s Side plank- Change side every set
Narrow grip barbell bench press 4 x 10 Strength

Narrow grip barbell bench press 4 x 10

One second pause at the bottom
Thrusters 7x1 Strength

Thrusters 7x1
Core progression 1. Workout

4 Rounds YGIG / movement

Weighted plank 30s AHAFA
6 + 6 Turkish sit up (KB) AHAFA
20 Tuck crunch on box
Snatch week 1 (cycle 2) Strength

5x2 Snatch @ 5kg more than last cycle or 80% - 85%of 2RM
This should be really easy and smooth.
Aerobic capacity 48min Workout

2rounds:
3min easy
2min fast/moderate
1min rest

1) bike
2) row
3) ski
4) echo
YGIG "Helenish" Workout

2-3 hengen tiimissä:

9 Kierrosta aikaa vastaan:

400m row/ski or 800m bike
21 kb swings 24kg/16kg
12 pull ups

*Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan.
Muscle up progressions Workout

Kipping on rings
Kipping pull ups on rings
Hips to rings
Bowing with band / turning with band
Box turns
Jumping Mu (renkaat säädettynä rinta/otsan väliselle korkeudelle ja kyykistyminen renkaiden alle suorille käsin josta hypyn kautta full MU)
20 minutes total time.
Squat clean clusters Workout

3-4 sets
1.1.1 (note 1 less rep now!)
20 secs intra cluster rest 2 minutes between sets
80% feeling.
Goal is to add (1-5kgs from 2 weeks ago)

Need a training program?

Tempo Front Squat: 6 x 2-4 reps Strength

EMOM 12 Workout

Narrow grip barbell bench press 4 x 10 Strength

Thrusters 7x1 Strength

Core progression 1. Workout

Snatch week 1 (cycle 2) Strength

Aerobic capacity 48min Workout

YGIG "Helenish" Workout

Muscle up progressions Workout

Squat clean clusters Workout