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-
8.7.2026 Choose... Workout
Option 1 – Long bike
45-75 minutes Bike @ base*
- Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
800m Row
400m SkiErg
2400m BikeErg
400m SkiErg- Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
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Fitness Workout
STRENGTH
Every 3:00 x 4 sets (RPE 8-9)
6/6 Staggered Stance DB Single Arm Row
8/8 Double DB Walking LungesWOD
For Time:
100 Single Under
40 Alt. DB Snatches @15/12,5kg
30 Single Arm DB Thruster
20 Plate Sit-up @15/10kg
10 Inch worm Push up
100 Single UnderRx+: 50 DU, DB@22,5/15kg, Plate@20/15kg
TC: 9 min.
ACCESSORY
2x
6 Eccentric Calf Raise (3s ecc.)
8/8 Banded Single Arm Y Raise
8/8 Single Leg Glute Bridge -
Nose bleed Workout
3-5 rounds
21Calorie Row
15 Deadlifts
9 Burpees
7 Push Press
1 min rest
Rx Barbell – 60/40 -
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MamaWod Workout
Amrap30:
300m juoksu /1k fillari/500m soutu
20 istumaannousu
15 thruster @tanko
10 rengassoutu
5 burpee tangon yli -
22.6.2026 EMOM 24 ( BasicWod ) Workout
EMOM 24
1 minute : 15/11 Calories Row
2 minute : 12 Sit-Ups
3 minute : 7 Box Jumps 24"/20"
4 minute : 15 KBS 24/16kg
5 minute : Plank hold
6 minute : Rest -
Tankojumppa Workout
3 kierrosta
10 x takakyykky
10 x niskan takaa punnerrus
10 x hyvää huomenta
10 x rive pp
10 x raaka ylöstyöntö
10 x raaka tempaus pp
10 x valakyykky
10 x mave suorin jaloin
10 x etukyykky