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
  • Pull up experiment Strength

    Weighted strict pull up
    2x8
    2x6
    2x4

  • 1 RM Power Clean EMOM 10 Strength

    EMOM 10
    1RM power clean

  • Iidat Workout

    YGIG
    10 rnds:
    4 high box jumps
    8 db snatch 15kg
    1min rest
    8 rnds:
    30DU
    8 db clean
    1minute rest
    6 rnds:
    8 bar facing burpees
    6 clusters (47.5/30kg)
    1minute rest
    4 rnds:
    20 air squats
    16 HRL push ups
    1minute rest
    2 rnds:
    20 wall ball (20/14lb)
    20 STOH (47.5/30kg)

  • 14.11.2025 Gymastic Capacity Workout

    Gymnastics capacity

    25 Pull-ups
    25 Kipping handstand push-ups
    25 Chest-to-bar pull-ups
    25 Wall-facing handstand push-ups
    25 Chest-to-bar pull-ups
    25 Kipping handstand push-ups
    25 Pull-ups

    Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
    Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
    Movement options.
    Pull-ups → Ring rows
    Chest-to-bar Pull-ups → Pull-ups → Ring rows
    HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
    HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

  • 15.11.2025 EMOM 20 x 2 Workout

    EMOM 20 (0:45/0:15)

    1) BikeErg for calories
    2) DB Walking lunges @ 32.5/22.5kg (70/50lbs)
    3) SkiErg for calories
    4) Wall walks

    – Rest 2:00 –

    EMOM 20 (0:45/0:15)

    1) BikeErg for calories
    2) Rope climbs
    3) SkiErg for calories
    4) Wall balls @ 9/6kg (20/14lbs), 10′ target

    Overview. Two 20-minute EMOMs that combine cyclical work and skills. The intent is steady, repeatable effort across all minutes. Maintain output while managing breathing, fatigue, and tension.
    Effort. Work at about 8/10 effort. Each 45-second window should feel demanding but controlled, you should finish each minute breathing hard but with enough time to transition smoothly. Focus on consistent pacing and clean execution rather than pushing max numbers early.
    Feel. You’ll be breathing hard early and stay there throughout. In Part A, expect a steady leg burn from the Bike and lunges, and shoulders from ski erg and wall walks. In Part B, the rope climbs and wall balls keep your heart rate high and fatigue the grip. Both parts will feel like controlled fatigue, you’re never fully recovered, but if you stay smooth and keep transitions deliberate, you can hold a solid rhythm from start to finish.
    Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your machine paces consistent from start to finish?
    – Did you manage transitions smoothly or lose time between movements?
    – How could you adjust pacing to keep quality higher in the final rounds?
    – Name two (2) things that went well and one thing to improve on
    Movement options.
    BikeErg/SkiErg→ Other machine for calories
    DB walking lunges → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs)
    Wall walks → Seal walk for distance
    Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
    Wall balls → Lighter ball if needed

  • Tonni 11/24 Workout

    Alkuun 400m ERG

    Väliin 4x
    15 Mave
    2 juoksua
    12 Rive riipusta
    2 juoksua
    9 Etukyykkyä
    2 juoksua
    6 Työntöä
    2 juoksua

    Loppuun 400 ERG

    Aikaraja 40 min.

  • 5x10 wb&burpee Workout

    For time:
    5 rounds:
    10 burpee
    10 wallball

  • Weighted pull-ups 4x4 Strength

    Pull-ups w/ extra weight

  • Sumo deadlift x 3 Strength

    Kolmosia mahdollisimman ylös

  • Tsyäkän jälkee voimaa Strength

    4 rounds for quality:
    7 strict press 30kg
    16kg kb gorilla row 10/10
    20 abmat sit-ups