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

CFS Benchpress 20/20,19/25... Strength

Penkkipunnerrus
20 kg 20x
25 kg 19x
...
Back squat 4x5 Strength

Back squat 4x5 @ 80%
Back squat Strength

Back squat 1RM

Keep it safe and use spotters
Singles 80-100% +
Squat ladder Workout

OHS
Front squat
Back squat

Add 10kg for each set. 3 reps per set.

(After finding your overhead squat limit continue with front squats and then with back squats.)
Weighted Chin-Up Strength

Find 3RM
Then
3 x 3 @ 90% 3RM
Shoulder Press Strength

Max Effort Shoulder Press
(5-5-3-2-1)-1-1-1-1-1
2min Recovery
Back squat Strength

5 x 5
Keep two reps in the tank
Rest 3 minutes between sets
Thruster 5RM Strength

Find your 5RM for thrusters. Lift from the ground, do not use racks.
Push press 5 RM. Strength

Push press 5RM.
KB / DB Overhead Hold Workout

3 x max sec hold

2 x 32/24kg KB / DB

Score is accumulated time!

Need a training program?

CFS Benchpress 20/20,19/25... Strength

Back squat 4x5 Strength

Back squat Strength

Squat ladder Workout

Weighted Chin-Up Strength

Shoulder Press Strength

Back squat Strength

Thruster 5RM Strength

Push press 5 RM. Strength

KB / DB Overhead Hold Workout