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

Basic Conditioning I Workout

55min of work:

YGIG
400m RUN
ROW

Nasal breathing only!

@60-70% of Max HR
Clean & Jerk Technique Workout
- Clean Pull
- Power Clean
- Squat Clean
- Split Jerk
Up to max 70% of 1RM C&J
E2MOM 30 Workout

1) 12/8 Cal Row + 10 Push-Up
2) 12 Wall Ball + 8 Ring Dip
3) 12 Box Jump + 6 HSPU

Pick suitable reps where you wont have to break up the sets!
Bodyweight bonanza Workout
5 rounds, 30 s on, 30s off:
- Muscle-ups
- Hollow rocks
- Double unders
- Ball slams/V-ups/banded kettlebell swing/hammer/ski-erg
Hang snatch triples Strength
in 20min

hang snatch triples
- keep the weights moderate and focus on rhythm
Raaka tempaus 2,2,2,2,2 Strength

Raaka tempaus 2,2,2,2,2
nousevilla painoilla
Alakvalla 2 min.
Weighted Pull Up Strength

5x 4

AHAP

Every set should be within 5kg of each other
EMOM 7 Workout

Perform burpees for 20 sec of every minute. Aim for same amount of burpees every minute.
Standing High Jump Strength

Find your max in 10min
LOUNASWOD: "The Ghost" Workout

The Ghost

6 rounds for reps
1 min of rowing
1 min of burpees
1 min of double unders
1 min rest

Scaled:
SU

Result: reps

Need a training program?

Basic Conditioning I Workout

Clean & Jerk Technique Workout

E2MOM 30 Workout

Bodyweight bonanza Workout

Hang snatch triples Strength

Raaka tempaus 2,2,2,2,2 Strength

Weighted Pull Up Strength

EMOM 7 Workout

Standing High Jump Strength

LOUNASWOD: "The Ghost" Workout