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-
MUSCLE RUUVIKATU Workout
Tessa Borodulin
Takakyykky 5x4 @72,5-75%
Pystypunnerrus 5x4 @72,5-75%Emom 12:
1: 8 Barbell bent over row (vastaote)
2: 6+6 DB single-leg RDL
3: :40 Hollow hold
4: Rest -
Full body Workout
A: Triple jump x8
B: Push ups 5xMax
C: Double KB clean & press 3x3
D: SA KB rows 2set
E: Kb skull cruschers 1xMax
F: For time:
50-40-30-20-10 Rkb swing -
19.5.24 Perfo Workout
5min flow
20min lämppä15min wod setup & lämppä
Wod
45min amrap
Tiiminä
Juoksu, yhdessä
DL, kumuloi
Burpee, syncrona
BMU/C2B, kumuloi
2xdb Farmers carry, kumuloi -
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30.10.2025 Isometric Holds Workout
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24.5.2024 Front Squat Workout
Front squat
12-18 (see notes) @ 82-86%, rest 3:00 between sets
= Aim to hit 12-18 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week -
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25.10.2025 Gymnastic Capacity Workout
20-minute EMOM (Gymnastics capacity)
1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) RestIntent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups -