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

Bodyweight Strength Strength

4 sets of:
Ring Dips x 8
Ab Mat Pistol Squat* x8/side
Hollow Rocks x30

*(watch video @ 1:45min) add abmat under back knee. add bumper plates underneath to make easier

3.5min rounds
20min
Functional 27/2015 Workout

For time:

Run around the Box (~300m)
50 C2B Pull Ups
150 DU
50 Burpees
Run around the Box
How Fast Can You Run? Workout

5 minute dynamic warmup then:
1x15sec run @70%
1x10sec run @90%
2x10sec run @100%

Minimum 1 minute rest before each 100% effort runs
Record fastest SPEED

12min
Halting Deathlift Strength

5x2 @ 85%
Thursday Countdown Workout

Alternating Bumper Plate Overhead Lunges (PER LEG)
TRX Row (body as parallel to ground as possible)
TRX Glute Bridge
TRX Pike

40reps of each, 30reps, 20reps, 10reps

30min cap
33min

Bonus=0.12 run on curve
Metcon W Workout

B1: 30s on 30s off x 20
* Clean & Jerk@easy load
VOIMA/TEKNIIKKA Workout

Pushpress niskan takaa 5 x 5
Pystysoutu 3 x 5
Technic 26/2015 Workout

4 Rounds of:
10 Hang Power Clean 45/30kg
10 Overhead Squat 45/30kg
10 Target Burpees
Front Squat 3-3-3-3-3-3-3 Strength

Front Squat 3-3-3-3-3-3-3
Metcon W M G Workout

B1: 5 Wallballs
B2: 5 Push ups
B3: 5 DB Snatch/arm
B4: 15 Double Unders
x 10 varv

(lätt takt, grinda nonstop, 70% känsla)

Need a training program?

Bodyweight Strength Strength

Functional 27/2015 Workout

How Fast Can You Run? Workout

Halting Deathlift Strength

Thursday Countdown Workout

Metcon W Workout

VOIMA/TEKNIIKKA Workout

Technic 26/2015 Workout

Front Squat 3-3-3-3-3-3-3 Strength

Metcon W M G Workout