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-
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6.8.2026 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
KAHVAKUULA RUUVIKATU Workout
AMRAP12
- Maljakyykky x 10
- Russian heiluri x 10 (raskaalla)
- Ergo 1 min3 x 4min AMRAP
- Burpee mave x 5
- Rive x 10
- Abmat istumaannousu x 12-15Rivet yhdellä kädellä / kierros.
1min huili kierrosten välissä.FINISHER
2 kierrosta:
- Raskailla kuulilla farmari pito 1 min
- Cardio sprintti (viivajuoksu / ergo) 1 min -
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5.8.2026 With Partner, deload cycle ( EasyWod ) Workout
AMRAP 14 Split as you like
50 KBS 24/16kg
50 Calories Row
50 Wallball Shots
50 Calories Bike -
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10 min AMRAP: Hang Squat Clean / Box Jump Over / Sit-ups Workout
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Box Jump Overs 24/20”
• 2 Abmat Sit-ups
• 4 Hang Squat Cleans 75/55#
• 4 Box Jump Overs 24/20”
• 4 Abmat Sit-ups
• 6 Hang Squat Cleans 75/55#
• 6 Box Jump Overs 24/20”
• 6 Abmat Sit-ups
… continue pattern until time.
Goal: complete the round of 14. -
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05.08.2026 Workout
Triangle Proge
40min EMOM
1: 13 Cal Row
2: 13 Cal Ski Erg
3: 13 Cal Echo
4: Rest*jos ei fiilistä tosijjaan, nii 50s work/10s rest
Strength
A) E3MOM X3-4
- 8/8 Front Foot Elevated Reverse Lunge (2xDB)
- 10/10 KB Gorilla Row
B) 3 Rounds For Quality:
- 10/10 KB Leg Raise
- 8-12 Banded Sissy Squat
- 30-45s Chinese Plank