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

Partner workout: rowing and burpees Workout
2 rounds with partner:
- 100 cal row
- 50 box over burpees
Front Squat 4-3-4-3 Strength

All sets with challenging weight, add more to second 4,3 reps.
-rest 2 min between
Five rounds for time Workout

10 Hang power snatch (50 % of 1RM Snatch)
10 Toes to bar
45 min perushikijumppa Workout

45 min AMRAP "just do"

500 m juoksu
1 min lepo
30 wallball (20/14)
1 min lepo
500 m soutu
1 min lepo
10 wallball (30/20)
1 min lepo
500 m hiihto/skillmill/bike
1 min lepo
20 HSPU
Snatch pull Strength

@70%

Focus on timing
HSPU Workout

HSPU Skills
+
HSPU
3x5 strict
3x10 kipping
10min OHS Strength

Find heavy 3 of the day in 10min
EMOM10 Workout

5 x Ring Dip
Full range of motion, quality reps!
Add weights for a challange!
Power snatch technique Workout

Work on power snatch technique for 20min
Single arm presses and renegade row Workout

Single arm shoulder press with dumbell or kettlebell 4 x 8-12

then

Renegade row 3 x 10-12

Need a training program?

Partner workout: rowing and burpees Workout

Front Squat 4-3-4-3 Strength

Five rounds for time Workout

45 min perushikijumppa Workout

Snatch pull Strength

HSPU Workout

10min OHS Strength

EMOM10 Workout

Power snatch technique Workout

Single arm presses and renegade row Workout