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

40min for Q:
18/13 cal ergo
16 alt. box step up
10 alt. db snatch
8 burpee over db

2min rest between rounds. Rpe 3
Bench press 10 x 5 Strength

Ten sets of fives @80% 1RM. Every 3 minutes.
WOD Workout

4 rounds, 2 mins each, for max reps of:
24/20 Machine Calories
max reps in remaining time Power Snatches, 43/30 kg
Rest 2 mins
Vauhtipunnerrus Strength

4x4 V3
Vauhtipunnerrus 4x Strength

Vauhtipunnerrus 4x4
Strength Workout

4 Back Squats, 85% of 1RM

Every 2:30 mins for 5 sets
Strength Workout

1x [ 1 Pause Squat Clean + 1 Pause Hang Squat Clean ]
Pause for 3" just above the knee during each rep!
Build to a daily max in 10 mins

then:

5x [ 1 Squat Clean + 1 Hang Squat Clean ] @90-100% of first part max weight BUT without pauses!
Go every 90”!
Back squat Strength

-find your 1RM in 20min
Basic Workout
Cossack Squat & Sots Press Strength
4 sets:
10 Cossack Squats w/ plate (behind your head) (1=1)
5 Sots Presses, choose load (barbell)
- Score: Sots Press

Need a training program?

Conditioning Workout

Bench press 10 x 5 Strength

WOD Workout

Vauhtipunnerrus Strength

Vauhtipunnerrus 4x Strength

Strength Workout

Strength Workout

Back squat Strength

Basic Workout

Cossack Squat & Sots Press Strength