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

Bench press 4 x 4 Strength

Bench press 4 x 4
Back squat 4x8 Strength
20 minutes:
- back squat 4 x 8
Rest three minutes between sets
Basic Conditioning Workout

50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) Lateral Step Up (Alt.) - Lying pass overs w/stick
30-40) Caterpillar - Dragon w/elbow
40-50) Air Squat - Dead hang

HR 60-70%
"Eva" Workout

Five rounds for time of:
Run 800 meters
2/1,5 pood Kettlebell swing, 30 reps
30 Pull-ups
Takakyykkymaksimi Strength

back squat, find your 1 RM
Maastaveto 3RM Strength

Maastaveto 3RM (toistot hyvällä tekniikalla

(noin 5 sarjaa, tauot 2-3 min.)
100 burpees Workout

for time!
Clean & Jerk Technique Workout

1)
3-Position Clean
High Hang - Hang - Start

2)
Split Jerk
- Find foot position 1min pause
- Split Jumps
- BW Split Jerks
- Front Split Press
- Split Jerks
Bench press Strength

BP: 4x6
DB bicep curls Workout

To perfect your guns, do dumbell bicep curls for three sets of 10-12 reps

Need a training program?

Bench press 4 x 4 Strength

Back squat 4x8 Strength

Basic Conditioning Workout

"Eva" Workout

Takakyykkymaksimi Strength

Maastaveto 3RM Strength

100 burpees Workout

Clean & Jerk Technique Workout

Bench press Strength

DB bicep curls Workout