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-
Tankojumppaa Workout
12 tempausveto pp
10 voimatempaus
8 raakatempaus pp
6 valakyykky
4 tempaus allemeno
2 tempaus12 rive veto pp
10 raakarive pp
8 etukyykky
6 vauhtipunnerrus
4 raakarive+raakatyöntö
2 rive+työntö -
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KAHVAKUULA RUUVIKATU Workout
5 x 3min Man maker’s
Punnerrus
Renegade row
Heiluri
High pull
Rive
Työntö
EtukyykkyTee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
Erät 3 min AMRAP, huili 1,5min erien välissä.8 kierrosta 45sek työ, 15sek huili
8 wall ball
Max am.heiluri”tulos” on heilurien määrä
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Back Squat 6 x 3, 1 x 3+ Strength
Back Squat
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM -
Bench Press 6 x 3, 1 x 3+ Strength
Bench Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM -
12 min AMRAP: BMU / Row / Front Squat Workout
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground. Goal: complete 5 rounds. -
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24.3.2026 EMOM ( Strength ) Workout
EMOM 15 (0:40/0:20)
1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) RestIntent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups