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

Lifting Workout

4 Rounds
Barbell complex
5 back squat
3 push press
5 front squat
(Increase weight each round)
-then-
4 Rounds
Empty BB curls x12
Back rack KB reverse lunges x12
-then-
Burpee pull-ups x10, 8, 6, 4
3x10 hanging knee raises
Nanorosso 20.04.21 Workout

For time
27 21 15 9
Ctb
Push jerk 60kg
Cal bike erg
19.11.2023 Partner Workout Workout

By Wodliiga
Conditioning (easy pace, zone 2) Workout

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run
16.12.24 Workout

ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up
OPTIONAL ACCESSORY Workout

10-15min easy pace cool down ( PK 1 )
Wet panties amrap Workout

For 30 minutes

5 pull ups
15 back squat 40/30kg
30 sit ups
10 push ups

800m running
Nanorosso 19.04.21 Workout

5 rft
8 m single dumbell front rack walking lunge
25 wall ball da 12kg target 2.5m
8 m single dumbell front rack walking lunge
10 single arm devil press 24kg
Lomatanssit 2021 edition Workout

Teams of 2 or 3 for time:

400 m run, 600/900 m row/ski or 1000/1500 m bike at start and after each movement

50/75 hang snatch/clean and jerk
50/75 hand release push-up
50/75 overhead/front squat
50/75 bar over burpee
50/75 front rack lunge
50/75 v-up
50/75 thruster
50/75 shuttle run 10 m

Rx weights: 42.5/30 kg
Kotitreeni WOD Workout

WOD
4rds
6-12x KB press/side
rest 30s
6-16x KB/DB bent over row/side
rest 30s

3rds for quality
10x V-up
10x hollow rock
10x single leg V-up
10s hollow hold
rest as needed