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-
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19.12.2025 Press & Row, Strength Workout
Alternate B1/B2
B1. Seated DB/KB strict press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Seal row – 4 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1
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Conditioning Workout
In teams of 2 (YGIG)
4:00 for max reps
1. WB
2. Rope Climb (RX+ Legless)
3. DU/SU
4. KB Snatch @1x24/16
5. cal machine
6. Plate Sit Up @15/10
7. Kipping Pull Up/C2B
8. KB Suitcase Walking Lunge -
Nopea hiki Workout
10-9-8-7-6-5-4-3-2-1
RX 10 kgPlate ground to overhead
Plate push ups
Plate squat
Burpees to plate -
Pikkujoulut 2025 Workout
Pyörä
60 wall ball
60 DB hang power clean
60 sit up
60 up down
4 hengen tiimeissä 45min -
STAMINA Workout
3 x 5min Amrap
6 Burpee box over
8 double KB thruster
10 KB snatch alt.
– rest 3min between amraps -
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KAHVAKUULA RUUVIKATU Workout
AMRAP 6min
- Punnerrus kädet kuulien päällä
- Renegade row
- Heiluri
- Hirgh pull
- Rive
- Työntö / vauhtipunnerrus
- Kyykky
Jokaista liikettä tehdään 1 toisto / kierros kahdella kuulalla.20min Niin pitkälle ku pääsee
- Cal soutu / pyörä / hiihto
- Am. Heiluri
- Boxin yli hyppy
- Abmat istumaannousut
5-10-15-20-25-30…..Ekalla kierroksella kaikki 5, tokalla 10 jne. Jokaisella kierrokselle tulee 5 lisää jokaiseen liikkeeseen.
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Functional training 26.4. Workout
Teams of 3
20 Synchro burpee (all three)
40 Partner wall ball (two working, one rests)
60 Synchro KBS (all three)
80 cal erg (one working, two rests)
20 Wall walk (one working, two rests)
80 cal erg (one working, two rests)
60 Synchro KBS (all three)
40 Partner wall ball (two working, one rests)
20 Synchro burpee (all three)-time cap 30 min-