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-
Strength Workout
Build to heaviest double of the day
-then-
4 x 2 @ 80-90% of the first part!
Go every 90 sec! -
12min EMOM: 3sec Dip Hold Split Jerk Strength
12min EMOM:
Paused Split Jerk, 3sec pause in Dip position.
Bar from the rack/blocks. Add loading every 4th minute.
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reps for time Workout
21-15-9-9 reps for time:
Hang squat cleans (30/42,5 kg)
Pull-upsScaled WOD
For time:
21-15-9-9
Hang power cleans
18-15-9-6
Jumping pull-ups -
AMRAP 21 Workout
80-m farmers carry (35/50 lb)
20 double-DB front-rack box step-ups (51 cm)
160-m run -
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061225 Lauantai Workout
DELOAD WEEK
Partner workout "Suomi 108"
For time
108 medball squat clean 20/14
108 medball sit-up
108 medball walking lunges
108 medball ground to overhead
108m per athlete medball bearhug sprint (= 15x 7m for both)Share reps with partner
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Warmup Workout
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”Rowing Wood” Workout
5 kierrosta aikaa vastaan:
- 500m soutu
- 10 burpee-boksihyppy (N 50cm / M 60cm)
- 10 sumo deadlift high pull (N 30kg / M 42,5kg)
- 10 thruster (N 30kg / M 42,5kg)
- 1min lepo
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5.12.2025 Snatch Balance Strength
Snatch Balance, 3 waves
3@20-25%
2@30%
1@35%
3@25-30%
2@35%
1@35-40%
3@30%
2@30-35%
1@40-42%Go Every 2:30
percentages of Deadlift