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

High intensity conditioning Workout

4 Rounds YGIG
21/15 Cal Row
15 KBS (24/16kg)
12 Ring dip
9 Burpee

TC 25min
Deadlift Strength

5-5-5-5-5
2 rep reserve every set
Metcon Workout

Intervals

4 x 3min AMRAP
3min rest

6 Alt One arm Devils press
8 Box step-up
5 + 5 DB push press

w / 22,5/15 kg DB
EMOM 15 Workout

30 DU/50 SU
10 Wallballs
12/9 Cal Row
Hang Snatch Strength

Hang Snatch
6x3r
Recovery as needed.
Choose weights by feel.
Plyometrics Workout

EMOM 10

5 Back squat jump @ max 30% of BS
Strength Support (Lower body) 8. Workout

3 Rounds:

5 x Back Squat (3-position stop)

2min rest

5 x Romanian Deadlift (No contact pause)

2min rest

Add weight to previous week / AHAFA
Weighted Ring Dip Strength

4 x 6 AHAP
30-20-10: wall-ball / kk-tempaus Workout
Aikaa vastaan:

30-20-10
- wall-ball 3m ( N 6kg / M 9kg)
- kahvakuulatempaus ( N 16kg / M 24kg)
Deadlift Strength
4 x 4 Deadlift
- tempo 3010 = 3 s. down
- leave two reps in the tank
- rest 3 minutes between sets
- use straps if you have them
- advanced may do snatch grip deadlifts

Need a training program?

High intensity conditioning Workout

Deadlift Strength

Metcon Workout

EMOM 15 Workout

Hang Snatch Strength

Plyometrics Workout

Strength Support (Lower body) 8. Workout

Weighted Ring Dip Strength

30-20-10: wall-ball / kk-tempaus Workout

Deadlift Strength