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

Front squat Strength

Front squat 8-6-4-4
Skill work -rope climbs Workout

Introduction to hooks

Beginner level complete 3 sets of 3 rope pulls
Intermediate/ Advanced complete 3 rope climbs
Engine Gymnastics Workout

Max unbroken kipping pull ups.
Chest to bar for advanced

Must be performed in one set
Back Squat 6x3x80% Strength

Back Squat 6x3x80%
What goes up, must come down Workout

2 Deadlifts 185/135
2 Wall Balls 20/14
4 Deadlifts
4 Wall Balls
6 Deadlifts
6 Wall Balls
8...
10...
--- 400 m run
10 Deadlifts 185/135
10 Sit-ups
8 Deadlifts
8 Sit-ups
6...
4...
2...
Mobility / Movement Prep Workout

cat cow
elbow to sky
shin boxes
octopus progressions
lizard stretch
Leg swings

side kick throughs 30:15 x 3

Strength day 1 stretch of the month
Couch stretch against bench
kyykyt Strength

1x5 80%
1x1 85%
1x5 80%
1x1 88%
1x5 80%
1x1 91%
30min Hard Conditioning Workout

FOR DISTANCE:

4 rounds of Rowing intervals 2:1 ratio.
4 x 1min ON / 30sec OFF, total of 6 minutes.

Rest 2min btw rounds.
Rinnalleveto polven päältä 3,3,3,3 Strength

Rinnalleveto polven päältä 3,3,3,3

nousvilla painoilla
tauot 2 min.
EMOM 20 Workout

A. 3 Squat Cleans 70/50kg
B. 5 HSPU

Alternate between A and B.
In A reset after every rep.

Need a training program?

Front squat Strength

Skill work -rope climbs Workout

Engine Gymnastics Workout

Back Squat 6x3x80% Strength

What goes up, must come down Workout

Mobility / Movement Prep Workout

kyykyt Strength

30min Hard Conditioning Workout

Rinnalleveto polven päältä 3,3,3,3 Strength

EMOM 20 Workout