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

12 min EMOM Tempaus Workout

12 min EMOM: snatch

1-4 min 3 x snatch 70 % 1 RM
5-8 min 2 x snatch 75-80 % 1 RM
9-12 min 1 x snatch 85-95 % 1 RM
Thrusters and pull-ups Workout

3 rounds

In 2 minutes perform:
8 x Squat clean Thrusters (60% of 1 RM thruster)
then as many Pull-ups as possible in the remaining time

rest 1 minute

Record the max weight used.
Shoulder Press Strength

Week 3 shoulder Press
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +2.5kg
Midline Conditioning Workout

4 RFT

4 Wall Climb
8 V-Up
12 T2B

TC: 7min
Pull-ups max reps Workout

3 x max reps pull ups
Back Squat and Dumbbell Press Workout

Record your training of these movements.
Ring Push-Up Workout

3 x 10
Full range of motion, scale by angle!
Dragon flags Workout

Practice dragon flags

Tutorial + progressions:
Pull ups Strength

9x3min rounds:
5 shoulder press
5 pull ups (lisäpainoa jos mahdollista)

kasvata painoa viime viikolta
Back Squat Strength

Back Squat
4x6r @ 65%
1min Recovery

Need a training program?

12 min EMOM Tempaus Workout

Thrusters and pull-ups Workout

Shoulder Press Strength

Midline Conditioning Workout

Pull-ups max reps Workout

Back Squat and Dumbbell Press Workout

Ring Push-Up Workout

Dragon flags Workout

Pull ups Strength

Back Squat Strength