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

Front Squat Jerk Strength

Front squat jerk
8x2r @ 80%
Go every 90s.
Ronja Workout

3 RFT
15 DB Squats
9 Box Jumps
15 DB Push press
9 Box Jumps
15 DB Thrusters
9 Box Jumps

EMOM 3 Burpees
3 Rounds For Time Workout

7 Push Presses
50 m Farmer's Walk
7 Box Jumps
10min, alkavalla minuutilla 3 x penkkipunnerrus Strength

10min, jokaisella alkavalla minuutilla 3 x penkkipunnerrus
3-4 rounds for quality Workout

3-4 rounds for quality:

5sec Banded Core Hold
10-20 GHD Hip Extension

RPE 2-3
Aikaa vastaan: juoksu / swingi / sdhp / c2b / juoksu Workout
Aikaa vastaan:
- 400m juoksu
- 30 swingi (amer.)(N 16kg / M 24kg)
- 20 sumo deadlift high-pull (N 16kg / M 24kg)
- 10 chest-to-bar
- 400m juoksu
Strict HSPU 4x4 Workout

Strict HSPU 4x4
WOD Workout

For time :
10-9-8-7-6-5-4-3-2-1
Deadlift @80/50kg
Push press @50/30kg

Timecap : 13 mins
clean high pulleja Strength

5x1 90-100%
The Long Chipper Workout

Share your equipment with a partner but the circuit is individual

In any order:
120 KB Swing (55/35)
120 Box Jumps/plate jump (know your limit, play within it)
120 Ab Rollout
120 Plank-Pushups
120 Slamball Slams

While the circuit is going, 2 people at a time Ski 250m AFAP

*Once the first 2 people are done the next two will go. Once you finish the ski erg, continue with the circuit

30min workout

35min

Need a training program?

Front Squat Jerk Strength

Ronja Workout

3 Rounds For Time Workout

10min, alkavalla minuutilla 3 x penkkipunnerrus Strength

3-4 rounds for quality Workout

Aikaa vastaan: juoksu / swingi / sdhp / c2b / juoksu Workout

Strict HSPU 4x4 Workout

WOD Workout

clean high pulleja Strength

The Long Chipper Workout