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-
Biceps & Triceps #masu Workout
3rnds
8 Biceps curl DB 2x10kg
10 Triceps DB 2x4kg3x10 back lateral raises
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Pn-treenit @ mem’s Workout
Lontoossa mem’s weightlifting valmennus. 💂🏻♀️
Tempaustekniikkaa lantio, pp, pa, tng pa 30kg saakka.
Rive tekniikkaa lantio, pp, pa, tng pa 50kg saakka.
Työntötekniikkaa pukeilta 35kg saakka. -
MamaWod Workout
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Bench Press 5-5-3-3-3+ Strength
Week 7/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM -
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AF #masu Workout
AF WEEK 8, Day 2
GYMNASTIC STRENGTH:
E2MOM x3: Muscle-Up
E2MOM x3: HSPU
E2MOM x3: Strict C2B or Pull-UpFirst 2 sets RIR 2, last set all out. Choose a movement model you can
get 3+ reps. You can do strict muscle-ups, kipping bar or ring muscle
ups or jumping muscle-ups. HSPU can be done wall facing or strict
or kipping. -
AF #masu Workout
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23.2.2026 HSW capacity, Strength Workout
Handstand walk capacity
AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –
AMRAP 2:00 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of AMRAP part.