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 3 x 3 + 1 x 8 Strength
Back squat 3 x 3 + 1 x 8
- use more weight on the triples than on Dec 23rd. (3 x 4)
Full snatches every 90 seconds Strength
One set every 90 seconds:
- 5 x 3 full snatch
Rest 90 sec
Triangle 🔺️ Workout

Alternate. 10 rounds
1. 20/15 cal Row
2. 20/15 Cal bike
3. 12 Burpees
4. Rest.

Find the right number. 45 secs of work max . It's been a while so scale.
RUnning, swings and burpees Workout
3 rounds
- 400m run
- 21 kb swing 24/16kg
- 12 burpee
Power clean + push jerk and some burpees Workout
8 rounds:
- 3 power clean and push jerk 60/40kg
- 5 burpee
Shoulder press 3-3-3-1-1-1 Strength

Shoulder press 3-3-3-1-1-1
1 leg movements / Balance training Workout

3 rounds of :
5+5 reps of 1 legged deadlift + reverse lunge with 1 DB suitcase carry
rest 1min
5+5 reps of cossack squat + ristiaskellus taakse with 1 DB front carry
rest 1 min
Snatch Workout

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%
Conditioning Workout
EMOM 16
1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m heavy double KB/DB front rack carry
4. 15/12 Cal Row
2-position snatch x 5 Strength

From floor and below the knee

Need a training program?

Back squat 3 x 3 + 1 x 8 Strength

Full snatches every 90 seconds Strength

Triangle 🔺️ Workout

RUnning, swings and burpees Workout

Power clean + push jerk and some burpees Workout

Shoulder press 3-3-3-1-1-1 Strength

1 leg movements / Balance training Workout

Snatch Workout

Conditioning Workout

2-position snatch x 5 Strength