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

Olkapääpumppi Workout

6x
30sec strict hspu
30sec HS Walk
30sec rest
Tuesday Cool down Workout

2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog
16.3.2021 Workout

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min
15+15 min amrap Workout

15+15 min amrap (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 toes to bar
12 push press 35/25kg

Second 15 minutes:
AMRAP
24 cal bike
24 lunges
24 cal row
24 air squat

Result is total reps/rounds
Måndag 15/3 2021 Workout

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest
Bench press amrap Strength

A: 8min emom
3x plyo push ups
B: Bench press amrap@70kg
C: Shoulder press 3x5
D: strict chin ups 3set
E: Dips 3set
Warm up Workout
- 2 rds:
  1min.: Row/Bike/Run
  5 Walk out + Push up
  10 Air squat
- 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
- 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Overhead squat
  6 Press behind neck
- 3x 3-position power snatch
  Add weights...
- Mobility...
Kotitreeni WOD Workout

WOD
50x KB/DB deadlift
50x sit up
50x box step up
50x KB/DB thruster
Kotitreeni Ma 15.3.2021 Workout

WU
6-8min. at easy pace
10x KB/DB swing
10x air squat
10x sit up
10x good morning
+
2rds
6x KB/DB deadlift
6x KB/DB thruster
15.2.2021 Russian Deadlift Workout

Maastaveto 6 x 2 x 80%

Penkkipunnerrus

4 x 4, AHAP

Raakarive + Raakatyöntö

7 x (1+1) x 65-75%