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
  • 10min for quality Workout

    10min:
    10 hanging knee raise (weighted)
    10 Heavy KBS
    15+15 Kylkitaivutus
    20 Russian twist
    40-60sec lankku/hollow

  • Ring master prog 6 Workout

    Ring to chest pull up prog 6
    5-5-4-4-4
    rest as needed
    use bands or weights


    Ring dips prog 6
    5-5-4-4-4
    rest as needed
    use bands or weights

  • 31.10.2023 Intervals Workout

    3 Rounds of intervals

    A1. 5-minute AMRAP

    1000m Bike
    +
    AMRAP in the remaining time of:
    20 Wall balls @ 9/6kg
    20 Toes-to-rings
    20 Deadlifts @ 70/47.5kg
    20 Bar-facing burpees

    Rest 3-minutes before A2

    A2. 3-minute AMRAP

    20/15 (cal) Row
    +
    AMRAP in the remaining time of:
    8 Burpees over the rower
    8 Front squats @ 70/47.5kg

    Rest 2-minutes before A1

    Flow. 1 Round = A1 + A2 (so repeat each interval 3 times)

  • 31.10.2023 Deadlift Strength

    Deadlift

    3 @ 50%
    3 @ 60%
    2 x 3 @ 70%
    2 x 3 @ 80%
    3 x 2 @ 85%
    3 x 2 @ 80%

    Rest 2 to 4-minutes between sets

  • 30.10.2023 PK Strength

    Snatch Balance

    5 x 2 @ 70 - 75%

  • 30.10.2023 PK Strength

    Snatch Pull ( reset between reps )

    3 x 3 @ 80%
    3 x 2 @ 90%
    3 x 1 @ 100%

  • HS Skill work Workout

    Complete 4 rounds of Handstand Holds off Box:
    30sec-20sec-15sec-10sec
    [each goes to decreasing sec of holds]
    -rest approx 30 sec between sets-

    if from box, legs straight - higher the box easier to hold


    Handstand balance

    accumulate 20 reps for
    weight shifting
    tc 5 min

    Hae mahdollisimman pysty asento seinällä.
    Boxilta tehdessä pidä huoli että lantio on hartioiden päällä

  • bojojoing Workout

    3x every 2:30min
    super set
    8 DBL KB Step Back Lunge e/s
    3 suitcase DB vertical jumps
    @ 2x 22.5/15

  • Front Squats Workout

    9x3 215

  • Core Workout

    3 rounds
    30sec on/15 sec off
    1-Leg V-up
    lankku (kylkitiputukset)
    Lantionnosto+kierto