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-
EasyWOD 18.9.2025 Workout
Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50 -
31.1.25 Workout
Every 30s x5 rounds (10min)
1) 6/4cal echo bike
2) 5 power snatch @42.5/30kg
3) 6/4cal echo bike
4) 6 thruster @42.5/30kg- echolla nopee rykäsy, idea että aikaa menee noin 15sec
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Syvä pääty Workout
Skills
4 kierrosta aikaa vastaan
400m soutu/hiihto 800m pyörä
6-10m HSW tai 3 Seinäkävely
7 Cluster 50/35kg -
Conditioning Workout
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KAHVAKUULA RUUVIKATU Workout
1. Osio: 3 kierrosta
15 Sumo maastaveto 1kk
10 Pystypunnerrus 2kk
30 sek Hollow pito
1min huili kierrosten välissä2. Osio: 3 kierrosta
10 Sumo SJMV 2kk
10 Rengassoutu pito ylhäällä
10 Punnerrus
10 Lankku polven kierto
1min huili kierrosten välissäEMOM12 2 kierrosta
45 sek Amerikan heiluri
45 sek Yhden käden soutu nopealla vaihdolla
45 sek Russian heiluri raskas kk
45 sek Abmat istumaannousu
45 sek Heilurikäännös
45 sek Hallittu jalkojennosto vatsat -
WARM UP Workout
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29.5.2025 EMOM ( Strenght ) Workout
EMOM 24 (0:40 work / 0:20 rest)
1) 6-8 KB Hang clean and jerks*
2) 5-10 Bar muscle-ups
3) 12-20 Wall balls @ 14/9kg
4) 6-8 Burpee get overs, 48″
5) 20m Sled push**
6) Rest***- Weight options. 2 x 32/24kg, 2 x 24/16kg, 2 x 16/12kg, these should be heavy sets ** Sled weight. Challenging weight you can complete in 40-seconds or so (Friction varies so much based on your sled and the surface that prescribing specific weights is not meaningful) *** Rest an additional minute if needed to maintain your movement quality / repetitions
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