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

21-15-9 Workout

3 Rounds
21 Toes-to-bar
15 Burpee over bar
9 Thrusters 60/40kg
Lovely chARMs Workout

For as long as possible in 8min
1 Wall walk
10 Double unders
2 Wall walk
20 Double unders
3 Wall walk
30 Double unders
4 Wall walk
40 Double unders
etc...
6min amrap Workout

12 cal Ski
9 x Push Up
6 x OHS 42.5/30
6min amrap Workout

12 cal AB
9 x Toes to rings
6 x Hang Squat Snatch 42.5/30
EMOM 10min Workout

1 x Hang Snatch below the knee
Squat clean Strength
Every 2min. x8:
3 Squat cleans
- Build to a heavy set.
Cool down/omatoimi Workout

2-3 min light cardio
Upperback smash with roller 1-2 min
Lat Smash 1:00 R/L
Leg across body strech 1+1 min
tricep strech 1+1 min
calf / achilles strech 1+1 min
Accessory Workout

3rds
10 x Leg gurl w/big pinkki pallo
rest 30s
10-15 x Pallof Press / side
rest 1min
Pause Back Squat Strength

Pause Back Squat
8x3r @ 70% from Back Squat 1RM
90sec. Recovery
3sec. pause at the bottom
3 Rounds Workout

3 Rounds for time;
15m Handstand walk.
500m Row
15 T2B
20 Russian kbs 32/24
Rest 3 Mins

Record working time.

Need a training program?

21-15-9 Workout

Lovely chARMs Workout

6min amrap Workout

6min amrap Workout

EMOM 10min Workout

Squat clean Strength

Cool down/omatoimi Workout

Accessory Workout

Pause Back Squat Strength

3 Rounds Workout