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

3 x 10 min / 2min rest

1) 10/7 Cal Bike - 8 T2B

2) 8 Shuttle Run - 4 Wall Walk

3) 10 Burpee - 10 x 2xKB FS
Snatch Workout

Find 3RTM Power Snatch in 20 min
EMOM 10 Workout

Hang power snatch + power snatch balance + ohs

@ 70% of 1RM Snatch
Power clean&jerk Strength

power clean and jerk
4 x (2+2)
4 x (1+1)
- singles should be heavy
HSPUs, Swings, rope climbs and GHDs Workout
4 rounds for quality:
- 10 strict handstand push-ups
- 11 kettlebell swings (heavy kettlebell or two)
- 2 rope climbs (difficult version, without legs etc.)
- 13 GHD / Weighted sit-ups
Partner workout for the independence day Workout

cash in: 100cal row

10 rounds:
- 6 cluster (Barbell)
- 12 box over burpee

cash out: 100cal row

Split the reps and calories in half with your partner
10 min Alkavalla min voimistelua Workout
10min alkavalla minuutilla
1. käsilläseisontapunnerrus
2. leuanveto/rinta tankoon
Valitse toistomäärä n 30-40% max toistoista tai lisää parin viikon takaiseen toistomäärään 1-2 toistoa
1 maastaveto 30s välein 15min ajan Strength

1 maastaveto 30s välein 15min ajan
Paino 70-80%, jarruta tanko lattiaan
Halting clean DL - 3x3 @ 85% Strength

Halting clean DL - 3x3 @ 85%
1 round of "Tommy Mac" Workout
For time:
- 12 burpee
- 12 thruster 52,5/35kg
- 12 burpee
- 12 power snatch
- 12 burpee
- 12 push jerk
- 12 burpee
- 12 full hang clean
- 12 burpee
- 12 ohs
Time cap 16min

Need a training program?

Conditioning Workout

Snatch Workout

EMOM 10 Workout

Power clean&jerk Strength

HSPUs, Swings, rope climbs and GHDs Workout

Partner workout for the independence day Workout

10 min Alkavalla min voimistelua Workout

1 maastaveto 30s välein 15min ajan Strength

Halting clean DL - 3x3 @ 85% Strength

1 round of "Tommy Mac" Workout