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-
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Pn-reenit Strength
Tempaus lantiolta 20kg saakka 2-3 x monta
Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56Työntöveto
3 x 3
65,70,75Plus loppujumps! 😬
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25.06.2025 (optional engine) Workout
Endurance
Hyrox Workout:
3 x 10min AMRAP / Rest 3min Between:
A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x25lbs DB)
- 20 V-UpC)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round) -
6.12.2025 2-3 rounds Workout
2-3 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises -
26.7.24 Workout
DT PROGE
EMOMx16
1) 12 deadlift + 7 cal row
2) 9 hang power clean + 7 cal bike
3) 6 shoulder to oh + 7 cal ski
4) rest@55kg
- koita liikkua tangon kanssa nopeesti mutta taloudellisesti
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21.09.2025 Workout
JERK
A) WU
2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)B) Split Jerk Cluster Sets
- 5 Cluster Sets Of: 1.1.1.1 (4reps)
*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min leboSet 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+PUSH AND PULL
Amrap 10min:
2-4-6-8-10...
- Bar Dip/Parallette Push Up1-2-3-4-5-6-7-8....
- Strict Pull Up-150m Ski between rds-
ACCESSORIES
A) 3-4x For Quality:
B) 3-4x For Quality:
- 10-15 Banded Face Pull
- 10 Lu Raise (2x Plate)
C) Optional 3-4x:
- 10-15 BB Bicep Curl
- 20-23 Banded Tricep Ext
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Kati Workout
Boksille nousu 5 kg:n käsipainot
Ylöstyöntö 10 kg:n painot
10 toistoa/liikeErgolla, spinningpyörä: yhteensä 109 kaloria
Kova, mielettömän hyvä treeni
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27.9.2025 For time Strength Workout
For time
15 Power clean and jerks @ 83/58kg (185/125lbs)
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6kg (20/14lbs)
60/45 (cal) SkiErg
45 Wall balls @ 9/6kg (20/14lbs)
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58kg (185/125lbs)Time cap. 25:00
Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Strategy. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workout?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), choose a weight you can finish in no more than 2:00 as singles at the start of workout.
Chest-to-bar pull-ups → Pull ups → Jumping pull-ups → Ring rows
Wall balls → lighter ball
SkiErg→ any other machines for the same calories -
PTG TO 9.1. Workout
LÄMMITTELY
2 kierrosta, 40s./20s.
1. Hiihto/soutu/pyörä
2. Seinällä toispolviseisonnassa rintarangan kierto oik.
3. Seinällä toispolviseisonnassa rintarangan kierto vas.
4. Tarjoilijakävely edestakaisin (vaihda kättä aina toisessa päässä)
5. Vapaa roikkuminen
6. AKK - lankku + jalan vienti ristiin ali ja rangan ojennusVOIMAHARJOITTELU
Supersarjana
3-4 x 6/puoli yhden jalan rdl
3-4 x 6/puoli yhden käden kulmasoutu
3-4 x 6 lattiapenkki kpAMRAP 12min
6 x goblet squat
8 x tempaus levypainolla
10 x landmine twist
12 x etuheilautus