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

Main site Tuesday 250318 Workout
For time
- 400-meter run
- 50 air squats
24.6.2025 Cooper Progressio - omatoiminen Workout

Alkulämmittely 800m hölkkää + venyttelyt + 400m reippaasti.

2 x 6 minuuttia tavoitevauhdilla. Lepo 2:00 vetojen välissä.

Loppuverkka.
WOD 02/11/24 Workout
RIC 160924 metcon Workout

For time:

21-15-9

C2B pull-up
800m run
Morning Intervals Workout

3x
AMRAP 10 (3min rest)

15/10 Cal (Row-Ski-Bike)
6 Shuttle Runs
RIC 160924 strength Strength

5 rounds

5 tempo back squat (1-2 sec pause in bottom position)
6/6 box step ups with DB
Back squat 5 x 3 (pause) Workout

Back squat (pause)
5 x 3 back squat w/3 sec pause
AHAP - as heavy as possible (no bouncing from the bottom)

Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.
9.12.2025 Front squat, building heavy Strength

3-3-3-2-2-1

Go every 3:00
Main site Monday 241014 Workout
For time
- 1,000-meter row
- 800-meter run
- 500-meter row
- 400-meter run
- 250-meter row
- 200-meter run
EASY: You go, I go, We go Workout

8 rounds for time w/ partner, YGIG for rounds:
4 bar over burpee
8 power clean
24 DU / 36 SU
8 front squat
- rest 30s between partners

TC: 25min

HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.

Need a training program?

Main site Tuesday 250318 Workout

24.6.2025 Cooper Progressio - omatoiminen Workout

WOD 02/11/24 Workout

RIC 160924 metcon Workout

Morning Intervals Workout

RIC 160924 strength Strength

Back squat 5 x 3 (pause) Workout

9.12.2025 Front squat, building heavy Strength

Main site Monday 241014 Workout

EASY: You go, I go, We go Workout