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-
MUSCLE RUUVIKATU Workout
Every 2:30x3 4 Takakyykky
Every 2:30x3 4 PenkkiEvery 2:00x3 10+10 DB kulmasoutu
Every 2:00x3 10m 2xDB heavy walking lunge stepsEmom 4:
1: :30 hollow hold
2: :30 lisäpaino russian twists -
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WOD Workout
10 rounds for time of:
9/6 Machine Calories
9 American Kettlebell Swings, 24/16 kg
1 Rope Climb, or 2x1/2 rope climbTimecap: 15 mins
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Weighted pull-ups 5-3-1+ Strength
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM -
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23.3.2026 Clean & Jerk Strength
Clean and jerk
6 to 8 x 1 @ 65-75%, go EMOM
– This is intentionally lighter today, stick to the percentages
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Basic WOD: Accessories Workout
3x
12-16 DBL DB farmer grip box step ups
30-60s plank DB drag through3x
12-16 alt pistols
30-60s crossing mountain climber3x 15+15 sidebends
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15.1.26 Strength
3 sets:
6+6 front rack lunge
- pidä työskentelevä jalka koko ajan edessä, älä askella välissä jalkoja vierekkäin
- tanko räkistä2min rest between sets
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