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

Pause back squat 4x6 Strength

1 sec pause at the bottom
Rest 2-2.5min btwn sets
Kotitreeni WOD Workout

12min. amrap
10x Sumo deadlift high pull
10x reverse lunge w/ KB/DB
10x hollow rock
10x box step up
Kotitreeni Ma 12.4.2021 Workout

WU
tabata
air squat
plank
+
2rds
6x sumo deadlift high pull
6x reverse lunge w/KB/DB
6x hollow rock
6x box step up
Murph proggression vol 1 Workout

E5MOM x 5

Run 400 m
4 pulls ups
8 push ups
10 air squats
Hard routine + strength Workout

160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg
Aerobic work Workout

105 min
Aerobic work
15 min erg - crosstrainer, bike, row
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
20 side heel touches
Gymnastics + weightlifting + conditioning Strength

100 min
Warm up for 15 min

1.CTB
- EMOM10: 5 KCTB

2.WL
A. Clean& jerk
Build up to heavy 2 clean + 1 jerk in 12 minutes
- 25 35 45 50 55 60 kg

B. TNG power cleans
Build up to heavy 3 rep TNG power clean in 8 minutes
- 35 45 50 55 57.5 kg

3.Metcon
Barbell cycling efficiency
For time - split anyhow:
30 Power snatch 60/45 kg > 35 kg
30 Power clean & jerk 60/45 kg > 35 kg
60 cal Row
Done as 6 rounds: 5 PS + 5 CJ + 10 cal row
Time: 13.26
Gymnastics + strength + conditioning Workout

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest
Gymnastics + strength + conditioning Workout

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest
Rest day Workout

Rest day
Töissä klo 8.30-20.55