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

10 Min EMOM Workout

12m walking lunges
2 x KBS or db's AHAP
Gun Show Workout
”Gun Show”

For total time:
Row 1k / Ski 1km / 4 x Stairs
21 Bench Press (60/35kg)
Rest 2:00
Row 750m / Ski 750m / 3 x Stairs
15 Bench Press (85/42.5kg)
Rest 2:00
Row 500m / Ski 500m / 2 x Stairs
9 Bench Press (100/52.5kg)
- Class will do floor presses and, if needed, DB/KB Floor Presses
Marklyft och Burpee Workout

Warm up 10min:
6-5-4-3 Deadlift
5 Burpee after DL sets

WOD:
10min EMOM
3 Deadlift @65-75% of 1RM
6 Bar over Burpee
Push press Strength

Push press: 5x3
Amrap 8 Workout

8x Burpee
10x Push Press 30/40kg
20x Double unders
EMOM 10 Strength

2x Hang power clean + 2x Push Jerk

-paino n. 80% of max / lisää painoa viime viikkoon verrattuna
1. Power Snatch Workout

2 Rounds:
AMRAP :20 Seconds
Power Snatches (155/105)
Rest :40 Seconds
AMRAP :30 Seconds
Power Snatches (185/135)
Rest :30 Seconds
AMRAP :40 Seconds
Power Snatches (205/145)

Rest 1:20
Midsummer Bingo Workout
1. Back Squat Strength

2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%

rest 3 minutes
Oly skills Workout

15min total /5min at each skill
Work on 3-6rep at the time, moderate load
-Snatch Pull (second pull with shrug, straight arms)
-Snatch High Pull
-Clean Pull

Need a training program?

10 Min EMOM Workout

Gun Show Workout

Marklyft och Burpee Workout

Push press Strength

Amrap 8 Workout

EMOM 10 Strength

1. Power Snatch Workout

Midsummer Bingo Workout

1. Back Squat Strength

Oly skills Workout