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-
10 rounds for time: Power Clean / Bar-Over Burpee Workout
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar
Goal: 10 min. -
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13.01.2026 Workout
Press
A) Find Days Technical Heavy 1RM
Split Jerk
E2MOM X8-10
- 2 DnG Split Jerk (1s Pause in Catch) *RIR 1-2
Gymnastics
A) HSW Ramp Practice For 5-10min
B) EMOM 16
1: 3-5 rMU
2: HSW Ramp (one way + 7.5m flat)
3: 30 Heavy/Drag DU
4: HSW Ramp (one way + 7.5m flat)Strength
A) 3x Superset:
- 10-15 Incline DB Bench Press
- 10-15 No Feet High Hang Muscle Snatch
*rest 3min between rounds
B) 3x Superset:
- 10-15 Feet Raised Ring Row
- 10-15 Seated DB Lateral Raise
*rest 3min between rounds
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PTG TI 13.1.2026 klo 10 Workout
LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walkACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)
Lattiapunnerrus - laskevat toistot (10 - 8 - 6) -
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13.1.2026 Shoulder Press & Pull-Ups Workout
Alternate B1/B2
B1. Strict press, rest 2:00 before B2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR(
– Rest 0:20-0:30 –
6 @ 74+%1RM*B2. Strict pull up, rest 2:00 before B1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR(
– Rest 0:20-0:30 –
6 @ 74+%1RM*Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete
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Rowing Intervals Workout
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