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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

  • Lauantain painonnosto 15/11/25 Strength

    Tulokset
    Clean
    60;80;90;95;95;100 fail

    FS
    80;90;110;120;130;130

  • EASY: Partner WOD Workout

    Partner WOD, 3min ON - 2min OFF x6, YGIG, alt. between a, b & c:

    a) AMRAP of Cindy:
    3-5 jumping kipping pull-up
    6-8 (elevated) push-up
    10-12 air squat

    b) 24/16cal machine
    remaining time box step-up

    c) AMRAP:
    10-16 Russian twist (russian twist: both sides=1)
    20 plate GTOH

    Cindyn toistot saa jakaa miten haluaa, ei tarvitse tehdä kierrosta kerrallaan.

    HUOM! Molemmat versiot päivän treenistä voi tehdä päivän kaikilla tunneilla

  • Bench Press 8x2 Strength

    8 rounds

  • Sumo deadlift 3x6 Strength

    Sumo mavea 3 sarjaa 6 reps

  • Back squat 5x3 Strength

    Back squat 5x3

  • Weighted pull-ups 4x4 Strength

    Pull-ups w/ extra weight

  • 14.11.2025 3 rounds, Strength Workout

    3 Rounds

    @ 3/2/1 RIR
    10-15 Standing barbell curl*
    10-15 DB Pull overs
    8-12 Lu raise

    • Use an EZ curl bar if available

  • 14.11.2025 Gymastic Capacity Workout

    Gymnastics capacity

    25 Pull-ups
    25 Kipping handstand push-ups
    25 Chest-to-bar pull-ups
    25 Wall-facing handstand push-ups
    25 Chest-to-bar pull-ups
    25 Kipping handstand push-ups
    25 Pull-ups

    Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
    Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
    Movement options.
    Pull-ups → Ring rows
    Chest-to-bar Pull-ups → Pull-ups → Ring rows
    HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
    HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

  • 14.11.2025 HS Prep. Workout

    HSW Skill Circuit – 2 to 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall-facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps
    5 (each way) Sideways handstand walk (Advanced OR Easier variation)

  • 14.11.2025 Warmup Workout

    3 Rounds of:
    4/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    :30 hang from a bar w/ ribs locked down

    +

    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)