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

Conditioning Workout

EMOM 12
1) 50 DU
2) 4 Shoulder press + 4 Push press (@ 60% SP)
3) 10 Ring row (AHAFA)
Kettlebells to the max Workout
For time, with two kettlebells 24/16kg:
- 20 kb clean and jerk
- 30 steps walking lunge (front rack)
- 400m farmers walk
- 30 steps walking lunge
- 20 kb clean and jerk
Conditioning Workout

EMOM 12
1) Row 15/12 Cal
2) 2 hang snatch @ 3 RTM
C2B pull-ups and HSPUs Workout
3 ROUNDS for quality:
- 10 Strict Chest to Bar Pull Ups
- 10 Strict Handstand Push Ups
Zercher squat 5x4 Strength

Zercher squat 5 x 4 (use same weight in all sets)
KB Upright Press Strength

3 x 8 / 8 Alt.
AHAFA
Weighted Ring Dip Strength

Find your 1 rep max of the day
"Holleyman" Workout
30 kierrosta aikaa vastaan:
- 5 wall ball (N 6kg / M 9kg)
- 3 käsilläseisontapunnerrus
- 1 rinnalleveto raakana (N 70kg / M 100kg)
Fun times (or not so fun times) with a partner Workout

18min amrap with partner:
- 200m kb front rack carry
- 100 wall ball clean
- 50 cal row

You can split the reps any way you want.
Box over burpees, bike/row and snatches Workout

8-10 x 90sec work, rest 90sec between efforts

A)
- 8 box over burpee
- assault bike/ row

B)
- 8 hang power snatch (pick weight)
- assault bike/ row

Need a training program?

Conditioning Workout

Kettlebells to the max Workout

Conditioning Workout

C2B pull-ups and HSPUs Workout

Zercher squat 5x4 Strength

KB Upright Press Strength

Weighted Ring Dip Strength

"Holleyman" Workout

Fun times (or not so fun times) with a partner Workout

Box over burpees, bike/row and snatches Workout