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-
Strength Workout
side plank pos. knees to elbows 3x5/5
superset, 5x
5 band resisted ttb
3 deadlift @ rpe 7 -
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13.10.2025 REVERSE LUNGE Strength
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Finisher Workout
5x10 Rebound Box Jump
- Just under knee height
- TnG, explosive rebound jump
- Rest as needed btw sets -
10.10.25 Strength
4x
5-10 dip (banded)
6 close grip bench press
set of hspu /push ups
-2min rest between sets -
Oly Workout
12.10. Työntö
A. Lämpö (kevyt)
4-5x 3+3+3+3
Veto
Voima rive, riipusta taskulta
Etukyykky
PystypunnerrusB. Työsarja 1 (raskas/nousu päivän raskaaseen)
5x 1+1+2
Rinnalleveto
Rive riipusta, polven alapuolelta
Ylöstyöntö saksiinC. Työsarja 2 (keskiraskas)
5x 1+2+1
Veto
Raaka rinnalleveto
Raaka ylöstyöntö tai vauhtipunnerrusD. Vedot (raskas)
3x 5 (ei kosketusta maassa) -
11.10.2025 Romanian Deadlift ( Strength ) Workout
Romanian Deadlift
4 x 8-10 @ 2 RIR, rest 3:00 b/t sets
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AF #masu Workout
AF WEEK 41, Day 1
CONDITIONING:
3x, with 3min rest between9-7-5
Thruster
Pull-UpIn this workout, we do 3x “mini-Fran” with 3min rest between.
RPE 4 when working.
Target: Sub 2min rounds, with sustainable pace. Unbroken reps.
Rxd: 42,5/30kg.
Masters: 35/25kg