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

Kunto/Liikkuvuus Workout

EMOM42
1. Soutu
2. 5/5 Pallofpress
3. 40-60 Hyppynaru
4. 8 Valakyykky
5. 20/20 Copenhagen lankku
6. 4/4 Rintarangankierto kyykystä
Endurance WOD Workout

For time:
6 000/5 000 m row.

After 1000/800 m: 20 burpees over rower
After 2000/1600 m: 25 med ball cleans 9/6 kg
After 3000/2400 m: 30 push ups
After 4000/3200 m: 35 sit ups
After 5000/4000 m: 40 KB swings 24/16 kg
WOD 25/03/22 Workout
Weightlifting Workout

A: Halt Snatch pull + Power Snatch + Squat snatch @ 80% of squat snatch
B: Double hang power clean + Squat clean + push jerk
C: Emom 7’: Clean pull, target @110% of Clean 6x3 tng + 1 AMRAP
Accessories Workout

3-4 rounds for quality:
30m Skillmill Sledge Push, damper 9/8
20sec Sandbag Bearhug Carry 60/40kg
15m Double DB Walking Lunges 20/15kg
- Rest as needed
"Ape Escape" Workout

4 rounds for time:
10 Bench Presses @70/50kg
10 Burpees
3 Rope Climbs 4m
WOD 16/03/22 Workout
12.3.2022 Workout

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
MAYFLY PRO TRACK Workout

A,
1 Power Clean & Jerk, 65% 1RM

Every 1 min for 10 mins.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Deadlifts@70/47kg
6 Hang Power Cleans
3 Push Jerks
10 Hollow Body Floor Press@20/15kg

Goal: Complete at an RPE of 6-7 (roughly 70%)

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs
Weighted dip 1-1-1-1-1-1-1 reps Strength

Weighted dip 1-1-1-1-1-1-1 reps

Need a training program?

Kunto/Liikkuvuus Workout

Endurance WOD Workout

WOD 25/03/22 Workout

Weightlifting Workout

Accessories Workout

"Ape Escape" Workout

WOD 16/03/22 Workout

12.3.2022 Workout

MAYFLY PRO TRACK Workout

Weighted dip 1-1-1-1-1-1-1 reps Strength