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-
WOD Workout
4x4min ON 2min OFF
A)
400m juoksua/konetta
AMRAP: 10 boxihyppyä 12 KP-tempaustaB) "Mary"
5 HSPU
10 Pistoolikyykkyä (5+5)
15 Leukaa tai rengassoutua -
EasyWOD 13.4.2026 Workout
Voima
E2MOM, 5rds
Hang power clean 3Metcon
3rds for time:
Air squat 15
DL 10
Hang power clean 5 -
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10.4.2026 OHS Workout
*snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min
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10.4.2026 OHS Strength
*snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min
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ERG and devils press 2.0 Workout
30 Min amrap
- 1 min ERG
- 1,2,3,4,5... Devils press 2x17.5 kg db
Every 5 seconds on the erg (rounded down) counts as a rep
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Pe 10.4.2026 maastaveto Strength
Maastaveto 2x1 (95-98%)
Stoppikyykky 3x3x60%
-3s stopitEtuheilautus 3x15 / käsi
-yhdellä kädellä -
WOD Workout
AMRAP 8 mins of:
20 Double Unders / 40 single unders
6 kipping Pull-ups / jumping pull up
40 Double Unders / 80 single unders
12 Pull-ups
60 Double Unders / 120 single unders
18 Pull-ups
...Rest 3 mins
AMRAP 8 mins of:
6 American Kettlebell Swings, 24/16 kg
2 Wall Walks
12 American Kettlebell Swings, 24/16 kg
4 Wall Walks
18 American Kettlebell Swings, 24/16 kg
6 Wall Walks
...