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

For Quality; TGU, push-ups and climbs Workout

15 Turkish get ups
(Time limit 10 minutes)
Rest 4 min
Three rounds for quality:
15 Ring push-ups
2 Rope climbs
Ring dips & KB snatch Workout

5 rounds for time
Rx'd
20 ring dips
20 KB snatch 24/16

scaled
20 push ups
20 KB snatch 16/12
"Frantasy Land" Workout

For Time:

21 - 15 - 9
Thrusters (40/30 kg)
Pull-Ups

15 - 12 - 9
Thrusters (50/35 kg)
Chest-to-Bar Pull-Ups

12 - 9 - 6
Thrusters (60/40 kg)
Bar Muscle-Ups
1RM of the day Strength

in 20min:
Power Clean + Front Squat + Hang Squat Clean + Front Squat
Takakyykky 1RM, 3 nostoa yli 90% Strength

Takakyykky 1RM, 3 nostoa yli 90%
Snatches, box jumps and rope climbs Workout
18min otm
- 3 snatch
- 10-12 box jump
- 1-2 rope climb
5 min AMRAP: Workout

8 Dumbbell shoulder to overheads
20 Double unders

Cool down: 4-minute Jog
Push-ups, rows and box jump overs Workout
10min amrap
- 10 hand release push ups
- 14 renegade row (pick weight)
- 18 box jump overs
Superfly, Franny, Shark Attack Workout

Complete with minimum rest:

Superfly:
*5, 4, 3, 2, 1 Deadlifts (84 kg)
*5, 4, 3, 2, 1 Burpees

Franny:
*5, 4, 3, 2, 1 Thrusters (43 kg)
*5, 4, 3, 2, 1 Pull-ups

Shark Attack:
3 rounds for time:
*200 m row
*6 Lateral jumps over rower
Front squat 2-2-1-1 Strength

Training max= 95% of real 1RM.

Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max

100% of training max

Need a training program?

For Quality; TGU, push-ups and climbs Workout

Ring dips & KB snatch Workout

"Frantasy Land" Workout

1RM of the day Strength

Takakyykky 1RM, 3 nostoa yli 90% Strength

Snatches, box jumps and rope climbs Workout

5 min AMRAP: Workout

Push-ups, rows and box jump overs Workout

Superfly, Franny, Shark Attack Workout

Front squat 2-2-1-1 Strength