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-
Saturday Grind Workout
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For time: 50 x Wall Ball / T2B / KB Swing / Air Bile Workout
For time:
• 50 Wall Balls 20/14#
• 50 Toes-to-bar
• 50 Kettlebell Swings 53/35#
• 50 Air Bike calories
Partition reps as desired. Goal: under 14 minutes. -
Strength Workout
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 clean pull + 5 hang clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 push up -
PT Group TI 3.9. klo 10 Workout
LÄMMITTELY
• Selinmakuulla jalan nostot
• Selinmakuulla jalan kierrot
• Kylkimakuulla raajojen vastakkaiset kurotukset
• Nelinkontin lonkan pyöritykset
• Nelinkontin lonkan koukistus ja ojennus
• Nelinkontin lonkan loitonnus - polven ojennus & koukistus
• Skorpionikierrot
• Dynaaminen kylkivenytys toispolviseisonnassaVOIMA
3 x 8 boksikyykky
3 x 8 leuanveto
Merkkaa painot erikseenKIERTOHARJOITUS
2-3 kierrosta, 35s./15s.
1. Askelkyykky eteen - sivulle - taakse
2. Pikkukarhu - jalan kierto läpi
3. Dead bug pieni vk
4. Uimari -
AF #masu Strength
AF WEEK 2, Day 1
STRENGTH (1/3):
Back Squat 4x4, tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top
RIR 3 (should be around 70-72% of 1RM back squat)
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7.8.2026 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
20.3.2026 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top