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

Leuka/työntö 10 kierrosta Strength

10 x Rengasleuka
10 x työntö tangolla
9.4. Aamu-WOD Workout

Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest
Back squat Strength

Back squat
5x70%
5x75%
3x5x80%
5+ 80%
Seal row 4-3-2-4-3-2 Strength

Seal row 4-3-2-4-3-2
Bench press 4-3-2-4-2-2 Strength

Bench press 4-3-2-4-2-2
EMOM8 bench press Workout

1 rep every minute
Machines Workout

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg
Incline bench press Strength

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax
10 to 1 Workout

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time
Endurance WOD Workout

For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

Need a training program?

Leuka/työntö 10 kierrosta Strength

9.4. Aamu-WOD Workout

Back squat Strength

Seal row 4-3-2-4-3-2 Strength

Bench press 4-3-2-4-2-2 Strength

EMOM8 bench press Workout

Machines Workout

Incline bench press Strength

10 to 1 Workout

Endurance WOD Workout