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-
Conditioning Workout
Team of 2
AMRAP 30 min
split as you need
60m bear crawl w DB's
60 DB front squats
60 cal row
60 HR push ups
60m partner carry
60 DB cleansgoal: 3+ rounds
DB: @2x22,5/15 -
WOD Workout
AMRAP 12mins
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
Row 250m21/18 Calorie Assault Bike or Ski Erg in place of Run
GOAL : 3+rounds -
Weightlifting Workout
A: Hip power snatch – hip snatch - snatch
B: Snatch 2RM, then 3 singles (increasing weights)
C: Front squat 2RM -
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Clean Strength
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High Hang Power Clean Strength
5 sets:
3 High Hang Power Cleans
- Build by feel, focus on technique (full extension, fast hands)
- Rest 2min btw sets -
MUSCLE Workout
Tessa Borodulin
Leuanveto 5x4 Maasta/kumpparilla/kehonpaino/lisäpaino
Etukyykky 5x5 @77,5%Emom 12:
1: 8 DB Bicep curls
2: 10 Romanian Barbell Deadlift
3: 9 Strict T2B/Straight leg raises/knee raises
4: Rest -
10.10.2025 Dip & Chin-Ups ( Strength ) Workout
Alternate A1/A2
A1. Strict dip – 5 x 4 @ RPE 8-8.5 (1.5-2 RIR), rest 1:00 before A2
A2. Strict chin-up – 5 x 4 @ RPE 8-8.5 (1.5-2 RIR), rest 2:00 before A1
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Birthday blaster Workout
48min AMRAP parijumppa you go I go
28 cal row
48 wall ball
28 bar over burpee
48 STOH (45/30kg)
28 box jump
48 overhead lunge (45/30kg)
