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

HSPU + PISTOL Workout

For 12 min with 30sec rest / work

Alternate between
Handstand push up
Pistol squat
20.1.2026 Hang Snatch Singles Strength

Hang Squat Snatch Singles

Build in 15 minutes Heavy Single above knee
Back squat 3x5 Strength

3 kertaa, 95%+ prosenttia Back Squat 5RM:stä.

Back squat
5 - 5 - 5

Lepää 2-3 min.
28.12.2025 Bench Press Strength

Bench Press

Build in 20 minutes 3RM
Snatch Complex Strength

Find your 1RM of 1 Snatch+1 OHS.
Start light and keep adding weights!
Back squat week 3 Juggernaut Strength

50% x 5
60% x3
70% x1
75% AMRAP

Use 90% of your max

Last set is all out with nothing in reserve. Use spotters
Conditioning Workout

EMOM 12

10 OHS 40/30 kg
10 Ring row
10 Push-ups
EMOM 10 Workout

Power clean pause + Squat clean pause + Dip pause + Split jerk pause

Max 60% of 1 RM
6.12.2025 "The Unknown Soldier" Workout

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.
FOR TIME Workout

250 weighted step-ups (51 cm) (15/20 kg)

Need a training program?

HSPU + PISTOL Workout

20.1.2026 Hang Snatch Singles Strength

Back squat 3x5 Strength

28.12.2025 Bench Press Strength

Snatch Complex Strength

Back squat week 3 Juggernaut Strength

Conditioning Workout

EMOM 10 Workout

6.12.2025 "The Unknown Soldier" Workout

FOR TIME Workout