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-
29.8.2025 BOX FRONT SQUAT Strength
BOX FRONT SQUAT + JERK DRIVE
*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2-3× 2+3@80%, fs-%, rest btw sets 2-3min
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Basic WOD: Accessories Workout
AMRAP20 FQ
10 DBL DB box step ups farmer grip
45+45s sideplank hold
10 alternating pistol squats
45-60s plank hold -
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WOD Workout
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Morning intervals Workout
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Jyystö 010625 Workout
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Pariwodi Workout
30 min
1,1,1,1,1,2,2,2,2,2,3,3,3,3,3,4,4,4,4,4 jne
1 burpee, 1 istumaannousu, 1 boksihyppy,
1 rive,1 cal
2 burpee, 2 istumaannousu, 2 boksihyppy,
2 rive, 2 cal
3 burpee, 3 istumaannousu, 3 boksihyppy,
3 rive, 3 cal
4 burpee, 4 istumaannousu, 4 boksihyppy,
4 rive, 4 cal
Jne.30kg/42,5kg
Toistot voi jakaa haluamalla tavalla.
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Treeni 5 (LA) Workout
Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/2+2/2+2/1+1/1+1reps@60-70-80-90-95% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% + 6-10 diamond push ups
rest 2-3 min bwn setsMetcon (zone 3-4)
Emom 24 or 32
1) db thrusters x 6-10 reps @rx db's
2) sandbag cleans x 2-4 reps
3) push ups x 6-10 reps + kipping c2b pull ups x 3-5reps
4) toes to bars x 12-18 reps
5) box jump overs, 6-10reps @60/75cm
6) weighted box step overs x 6-10reps @rx db's
7) burpee c2b pull ups x 3-5 reps
8) double unders x 30 secondsCool down
5-10 min recovery bike / air bike / jog&walk -