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-
Prepping for 26.3 Workout
Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thrusterFor Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under -
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Tempaustekniikkaa Workout
Hiotaan tempaustekniikkaa
-tempaus sylistä
-tempaus polven päältä
-tempaus maasta -
-
Back Squat 5 x 5, 1 x 5+ Strength
Back Squat
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM -
Bench Press 5 x 5, 1 x 5+ Strength
Bench Press
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM -
10 rounds for time: Push-ups / Vent-Over Row / Push Press / Front Squat Workout
10 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 8 min -
AF #masu Workout
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9.3.2026 EMOM, Strength Workout
EMOM 15, 20 or 25 (0:40 work / 0:20 rest
)
1) GHD sit-ups
2) Bar muscle ups
3) Single-leg squats, alt
4) Wall walks
5) RestIntent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.
Number of rounds. you can choose 3, 4 or 5 rounds today.
Movement options. You can also choose to drop a movement off if feeling very fatigued.
GHD sit-ups → GHD sit-up to parallel → V-ups
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Single-leg squats → Single-leg squats to a band
Wall walk → Seal walk for distance -
09.03.2026 (Optional Engine) Workout
C2 Bike
A) WU 10-15min Z2
B) Start @80watts
*Add 30 Watts E3MOM Untill Failure
C) 10-15min Cooldown