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

Fight gone bad progression 1/3 Workout

Fight gone bad progression 1/3

Metcon (reps)

AMRAP in 7 minutes of:
15 Wallball shots 20/14lb
10 SDHP 40/30kg

Rest 3:00

AMRAP in 7 minutes of:
10 DB GTOH 2x20/10kg
10 Box jumps 24/20
18.7.2023 AMRAP 13 ( Deload Cycle ) Workout

AMRAP 13 ( Work 1:30 / Rest 0:30 )

30m Walking Lunge w/ DB
12 Stepping Burpees Over DB
20 Goblet Squat w/DB
40m One ARM Overhead Carry w/DB

DB 22,5/15kg
5x6 Barbell Bent over Row Strength

5 sets
6 Barbell Bent over Row
For time Workout

For time:

cash in 1000m row
then :
27-21-15-9
kbs@24/16kg
sit up
Back squat Strength

Back squat

2x3
2x2
3x1

(build heavy)
4 x 5 min Intervallit Workout

4 x 5min

10-15 varpaat tankoon
15-20 seinäpallo
laite kevyesti loppuaika
Outside partner workout Workout

25 Min AMRAP; (outside near the ice cream kiosk)
300m Run
40 box jumps ( concrete step/ step up if needed)
60 KB snatches 24/16kg

Run together everything else as ygig
27.6.2023 Strict Pull-ups Workout

Strict Pull-ups

6-4-2-6-4-2 Go Every 2:30

Use Band or Weight
Bulger Workout
Ten rounds of:
- 150 m run
- 7 chest to bar pull-ups
- 7 front squats, 135 lbs/95 lbs or 60 kg/42,5 kg
- 7 handstand push-ups
4 x alkavalla 3 minuutilla Leuanveto tiukkana max toistot Workout

4 x alkavalla 3 minuutilla
Leuanveto tiukkana max toistot

Need a training program?

Fight gone bad progression 1/3 Workout

18.7.2023 AMRAP 13 ( Deload Cycle ) Workout

5x6 Barbell Bent over Row Strength

For time Workout

Back squat Strength

4 x 5 min Intervallit Workout

Outside partner workout Workout

27.6.2023 Strict Pull-ups Workout

Bulger Workout

4 x alkavalla 3 minuutilla Leuanveto tiukkana max toistot Workout