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

Open Gym Workout

Open Gym 1:45 comment if coming
Mettämetcon 2 Workout

Amrap 35

100 pölli over shoulder (rxd: miehet iso halonhakkuupölli, naiset pienempi)
100burpee
10 umpihankiRUN to savusauna and back
Etukyykky 5 x 4 Strength

Front squat 5 x 4, 70 %
Midline work Workout

Ghd sit-up 3x15-40
Ghd back extension 3x15-30
Split Jerk Strength

Split jerk: 5x1 (rack/blocks)
Lunges, 5 x 12 reps/leg Strength

Lunges, barbell in the front rack position
5 x 12 reps/leg, each set a bit heavier
Snatch Strength

Find max in:
1 squat snatch + 1 hang squat snatch

Do additional three sets with 80-90% of days max.
Too much ham? Workout

AMRAP- 15min
Burpees- 5reps
Pull-ups/Ring row- 5reps
Box Jumps- 10reps
"fran marathon" Workout

21-15-9 thrusters and pull ups
3 min rest
15-12-9 thrusters and pull ups
3 min rest
12-9-6 thrusters and pull ups
Open Gym Workout

Deload-viikon Open gym

Need a training program?

Open Gym Workout

Mettämetcon 2 Workout

Etukyykky 5 x 4 Strength

Midline work Workout

Split Jerk Strength

Lunges, 5 x 12 reps/leg Strength

Snatch Strength

Too much ham? Workout

"fran marathon" Workout

Open Gym Workout