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

Metcon Workout

10 - 1 Power snatch 40/30 kg
20 DU between sets

Timecap 8 min
Conditioning Workout

EMOM 20

5 Pull Up
5 Hand release push up
5 V-up
SL Deadlift Strength

Straight leg deadlift
5-5-5-5-5
Barbell Complex Strength

WEIGHTLIFTING

Barbell Complex

Squat Snatch + Hang Squat Snatch (above the knee). Touch and Go.

Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Not all out. Fast transition under the bar. Try to add 5-10% compared to last week.
12 min OTM: 2-position snatch Strength

On the minute for 12 minutes: 2-position squat snatch. Use 60-70% of 1RM snatch.
Light double Isabel Workout

60 Snatches for time 40/30kg

Any style of snatch is permitted but power is recommended, try to catch in good postions with elbows locked!
30min EMOM: Workout

1) Row/Assault/Ski
2) 10 Thruster
3) rest
Varpaat tankoon 3 x maksimi toistot Workout

Varpaat tankoon 3 x maksimi toistot.

2 min. tauot.
Treshold metcon Workout

amrap 15:
treshold metcon:
10 push ups
15 ctb pull ups
20 box jumps
25 batman sit ups
BACK SQUAT Strength

5-3-1+ (Wendler's)

Need a training program?

Metcon Workout

Conditioning Workout

SL Deadlift Strength

Barbell Complex Strength

12 min OTM: 2-position snatch Strength

Light double Isabel Workout

30min EMOM: Workout

Varpaat tankoon 3 x maksimi toistot Workout

Treshold metcon Workout

BACK SQUAT Strength