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
2 x 7:00 AMRAP; Rest 2:00
2-3-4-and so on...
Strict Handstand Push-Ups / Box HSPU / Pike Push up
4-6-8 and so on...
Alt. DB Hang Power Snatch @22,5/15kg
*After each complete round complete 30 Double Unders. -
Erg and Devils press Workout
20 Min amrap
- 1 min Erg @ 85%
- 2/4/6/8……. Devils Press 2x17.5kg DB
Score is the amount of Devils Press performed
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Sunnuntain Pitkä Workout
YGIG 50min 3-4hlö porukassa
Kone käynnissä koko ajan
Yksi tekee kerrallaan:
6 Boxin ylitystä
5+5 Yhden jalan linkkaria
4 Mittarimatoa -
Treeni 5 (lauantai) Workout
Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)Strenght
Snatch Balance + Overhead Squat 1x2+3reps@65% and 3x2+2reps75-80-85% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 5+5reps@85% and 3x4+4reps@95-100-105% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn setsMetcon
With partner
3-4 rounds for time
50/40 calories of ski erg
16-20 double db devils press
24-30 front rack walk lunges
32-40 double db push press
you go i go! -
WOD Workout
9x1min ON 1min OFF
1) Tuplat/Sinkut
2) Pistoolikyykyt
3) Rive riipusta ja työntö 2x kp/kk -
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12.02.2026 Bench Press, Devils Press & Double Unders Workout
EMOM 12, Work 0:30 / Rest 0:30 ( AMRAP )
1 minute : Bench Press 60/42,5kg
2 minute : Single Arm Devils press 22,5/15kg
3 minute : Double Unders -
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