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 with Pause Strength

5x3 Pause Front squats
3 secs at the bottom
Kipping practice Workout
Kipping practice
- pull-up, c2b, butterfly
- t2b
- k2e
Murph Workout

”Murph”

1609m juoksu
100 leuanveto
200 etunojapunnerrus
300 ilmakyykky
1609m, juoksu

Skaalaukset siten että selviät treenistä hyvin. Voit tehdä 3/4, 1/2, 1/3 tai 1/4 matkan!

suosittelemme painoliivin käyttöä
Back Squat 10RM Strength

Work up to a 10RM of Back squats
PRE WORKOUT & EMOM8 Workout
Mobility together with stick:
Good mornings
Squat morning

Lying back extensions
Lying leg raises
Wall angels
Cat-cow
Baby makers

Dynamic warm-up:

EMOM8:
1. 10 Deadlifts (empty bar)
2. 10 lateral burpees over bar
3. 10 Squat Mornings (empty bar)
4. Rest
- Pick a weight that allows you to do all the needed reps without too much fatigue!
PRE WORKOUT / SKILL / L-sit Workout
Progressions for 10 minutes:
- L-sit, knees bent on parallettes/boxes
- L-sit, legs straight slightly downwards on parallettes/boxes
- L-sit, legs straight slightly upwards on parallettes/boxes
- L-sit on ground
Power Clean 2RM Strength

Power Clean 2RM
Painonnosto Workout

Erilaisia painonnostotreenejä.
1RM weighted pull up Strength

Find your 1RM in weighted pull up 1-1-1-1-1
Back squat heavy single Strength

Back squat, Build up heavy single.
*increase the weight slowly, not too big jumps.
*quality always first

Need a training program?

Front Squat with Pause Strength

Kipping practice Workout

Murph Workout

Back Squat 10RM Strength

PRE WORKOUT & EMOM8 Workout

PRE WORKOUT / SKILL / L-sit Workout

Power Clean 2RM Strength

Painonnosto Workout

1RM weighted pull up Strength

Back squat heavy single Strength