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-
Bench Press 5-5-3-3-3-3+ Strength
Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM -
19.03.2026 Workout
C2 Bike
WU:
10-15min Z2 C2 Bike
Into,3 Rounds:
- 30s Hard
- 1:30 Easy
Into,
Rest 5min
FTP Test
- 20min Max Watt Test
Result=20min Average Watts
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19.03.2026 (AM) Workout
Front Squat
E3MOM X6:
1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%Gymnastics
EMOM 12:
1: 1 Set of rMU
2: 20m HSW
3: 45s Ski (PK-VK Kynnys)*Kässärissä 5m edestakasin x4. Keskity nopeeseen kääntymiseen (sillain että jalat käy maassa ja käännyt)
3-4 Rounds:
- 5-10 Ring Pull Up + 20-30s Chin Over Rings Hold
rest 30s
- 10-15 Ring Push Up + 30-45s Ring Plank Hold
Rest 2min
Strength
3-4 Rounds For Quality:
- 10-15 DB Romanian Deadlift
- 10-15 Banded GHD Hip Ext. +20-30s Hold
- 45-60s SB Bearhug Hold
*Rest as needed
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Erg, pushups and clean and jerks Workout
30 min
- 1 min erg
- 10 pushups
- 10 alt hang clean and jerks 1x17,5 kg db
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18.3.2026 3-4 Rounds Workout
3-4 Rounds @ 2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold -
KAHVAKUULA RUUVIKATU Workout
EMOM 40 5 kierrosta
1. Am.heiluri x 20
2. Burpee x 10
3. Rive + työntö x 12 (6+6)
4. Huili 1 min
5. Soutu 12/15 cal
6. Thruster x 12
7. Viivajuoksu max
8. Huili 1 min -
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Kettlebell Workout
A)
4 rounds
5 double KB tall kneeling press
7 double KB thruster
@heavyB)
4 rounds
single arm KB complex
7 swing
7 snatch
7 thruster
rest 30" before switching sides
rest 90" after each round -
Chipper team of 2 Workout
100 cal rodd
90 wall balls 9/6
80 lat burp over stång
70 front squat 50/35
60 pullups
50 cleans 50/35
40 partner situps
30 axel press 50/35
20 thrusters 50/35 kg
10 wall walks -