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

Quality work Workout
3 rounds for quality
- 8 -10 db bench press
- 8+8 kb row
- max hand stand hold
- rest as needed
Intervals Workout

Every 3 min x 4

15 Wallballs
12 Box jumps
9 HSPU
Floor press heavy single Strength

Floor press heavy single
Good Morning / Hip Extension 3x10 Strength

Three sets of ten
Front Squat Strength

5 - 5 - 5 - 5 - 5

2 rep reserve every set
FBB Upper Push / Lower Pull 8. Workout

4 rounds

Every 2:00

10 x Alt. DB Z press

10 + 10 Split stance romanian deadlift (KB)
FBB Upper push / Lower Pull Workout

EMOM 12 (For Quality)

1) 3 Split Jerk behind the neck
2) 3 pos power clean
Chipper Workout

chipper for time:

10 t2b
20 burpee box jump
30/24 cal erg
40 db snatch 45/35 lbs
30/24 cal erg
20 burpee box jump
10 t2b

Tc 12 min
Liikepari Workout
4 rounds

8 push press
- rest 90 sec
15-20 heavy kb swing
- rest 90 sec
- 1 sec pause to stabilize at the top of the push press
- go for heavy kb swings
2- position snatch Strength

8 x E2MOM

2- position snatch (hi-hang + above knee)

Need a training program?

Quality work Workout

Intervals Workout

Floor press heavy single Strength

Good Morning / Hip Extension 3x10 Strength

Front Squat Strength

FBB Upper Push / Lower Pull 8. Workout

FBB Upper push / Lower Pull Workout

Chipper Workout

Liikepari Workout

2- position snatch Strength