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

Cleans and Burps Workout

Every minute on the minute for 12 minutes
Even: 5x Power Clean
Odd: 5x Burpee Box Jump
Onramp Wod 5 Workout

8min AMRAP
In teams of 3
20cal Row/Bike
Kettlebell swings
Box jumps

After every 20cal row/bike athletes change places. Result is combined number of reps.
40-60min CARDIO Workout

4-6x
10 minutes of Rowing, Assault bike or SkiErg.
Go easy cardio pace.
Onramp Wod 4 Workout

Lucky no.7
7 x Push Up
7 x Kettlebell Swing
7 x Box Jump
7min AMRAP
EMOM 12 "Päin Seiniä" Workout

HSPU x 4 tai jalat boxilla punnerrus x 8
Wall climb x 4 tai mittarimato x 8
Wall Ball x 10
Shot Put 4 + 4 (kuulan työntö seinään kuntopallolla)
Kuminauhapenkki Strength

4 x 3 (tangolla, vastuksena kuminauhat)
Rowing Workout

5x
8 min on, 3min off.
Go +7/+10 of your 5k pr pace.
Weighted pull-up Strength

Weighted pull-up
4 Rounds for Quality Workout

8 Front Squat with 2 KB
12 Russian Twist
8 Front rack Lunge with 2 KB
12 Abmat Sit Ups
Rowing and Assault Bike Workout

60 min partner workout:

Start a running clock for 60min. While partner rows 500m, the other does assault bike. After both partners have rowed 2x500m (2000m) take a 2 min break. Keep doing the same pattern, until the time runs out. Score is your AB cals.

Need a training program?

Cleans and Burps Workout

Onramp Wod 5 Workout

40-60min CARDIO Workout

Onramp Wod 4 Workout

EMOM 12 "Päin Seiniä" Workout

Kuminauhapenkki Strength

Rowing Workout

Weighted pull-up Strength

4 Rounds for Quality Workout

Rowing and Assault Bike Workout