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-
28.10.2025 Workout
Push And Pull Waves
Wave #1:
Push Press: 8-6-4
Weighted Pull Up: 2-4-6
*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rowsWave #2:
Push Press: 6-4-2
Weighted Pull Up: 6-8-10
*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rowsMetcon
6x3min On/1min Off:
*vuorokierroksin T2B ja Pull Up
*jatka aina samasta kohasta mihin jäit levon jälkeenAccessories
4 Rounds For Quality:
- 10-15 Banded High Pull
- 10-15 Lu Raise
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Push Up & Air Squat Ladder Workout
Emom ad infinitum
1 + 1
2 + 2
Etc until can’t do them in one minute -
Deadlift pause Strength
Mave pysäytyksellä polviin. Ykkösinä jokainen maasta nousevilla painoilla.
3/3/2/2/2/2 -
Voima1 Strength
Voima: askelkyykky
+
Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal -
Deadlift 3-3-3 Strength
Deadlifts
• 3 reps at 70% of 3RM
• 3 reps at 80% of 3RM
• 3 reps at 90% of 3RM -
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AF #masu Workout
AF WEEK 37, Bomus workout, Engine
CONDITIONING:
3min ON-1min OFF for 4 rounds:
30/24cal Ski
15 RKBS
→ max rep box over jumpScore: box over jumps
RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg
Ski sub 2min, you should have 30+ sec to hit the box overs each round. -
Kylähullun Chillailu Workout
4 Rounds
750m Row
25m Sledge push (90kg + Sled)
10 Strict press @40kg4 Rounds
750m Ski erg
25m Sandbag Lunges @22.5kg
15 Clean (hang) @40kg4 Rounds
25cal Air bike
12 Pull up
10 Burpees
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Viikko 44 Workout
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AF #masu Workout
AF WEEK 11, Day 3
CONDITIONING 1:
2 rounds, with 3min rest between For reps:A1: 20sec Power Clean + 20sec Pull-Up
60sec rest
A2 20sec STOH + 20sec C2B
60sec rest
A3: 20sec C&J + 20sec Bar MU
3min restRPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!