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
  • AF #masu Workout

    AF WEEK 39, Day 1

    STRENGTH:

    3 rounds, rest as needed between

    1) 3 Front Squat + 6 Back Squat
    2) 8-10 Seal Row
    3) 8-10 Ring Dip

    RIR 2

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS

    5 Kierrosta, 1:00 min töitä / :30s lepo
    1) Soutu
    2) Ilmakyykky
    3) Istumaannousu
    4) Käsipainotempaus
    5) Hiihto
    6) Lepo


    HUOMIOITA

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, toistokestävyyttä sekä kehonhallintaa. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

    Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

  • Gymnastics Workout

    -strict ring muscle up & progressions
    -jump rope skills double unders, cross overs, triple unders

  • 16.01.2026 Workout

    Clean & Jerk

    A) E2MOM X6-8:

    *DnG Clean
    *Build Up to Days Technical Heavy

    B) Power Clean

    • 3-5x1 @90-95% *E2MOM

    Squat Proge

    Back Squat

    • 4x4 @82.5kg

    +

    Paused Back Squat

    • 3x3 @70%

    *rest 2-3min between sets

    Metcon

    2 Rounds For Time:

    • 1 Legless RC
    • 9 STOH @42.5kg
    • 12 Cal Echo

    -Rest 4min-

    2 Rounds For Time:

  • Front Squat 3-3-3+ Strength

    Front Squat
    • 3 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 3+ reps at 85% of 1RM

  • AF #masu Workout

    AF WEEK 9, Day 3 TEST WEEK

    CONDITIONING:
    4 rounds, with 2’ rest between

    7 C2B
    5 Power Clean
    3 Thruster
    30 DU
    2min rest

    RPE 4 when working.
    Target: sub 60sec rounds. Go with unbroken cleans and thrusters!
    Rxd: 50/35kg.
    Masters: 40/30kg.
    Advanced: 60/40kg

    Scaling: C2B→ Pull-Up, decrease loading.

  • 10 rounds for time: Mountain Climbers / DB Thrusters Workout

    10 rounds for time:
    • 10 Mountain Climbers per side
    • 10 Dumbbell Thrusters 30/20#
    Goal: 10 min.

  • Bench Press 4x3 Strength

    Bench Press 4x3, E3MOM

  • 24.2.2026 EMOM, Strength Workout

    EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

    1) Bar muscle ups / Rope climbs, alt
    2) Single-leg squats, alt
    3) GHD sit-ups / Toes-to-bars, alt
    4) Rest

    Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
    Number of rounds. you can choose 4, 5 or 6 rounds today.

    Movement options.
    Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
    GHD sit-upsGHD sit-up to parallel → V-ups
    Toes-to-bars → Toes-to-rings → ab-mat sit-ups
    Single-leg squats → Single-leg squats to a band

  • 08.10.2025 Workout

    Power Clean

    A) Build Up To Days Heavy

    • 1 PC + 1 Hang PC

    B) 1min on/1min off X5

    • 8 Bar Over Burpee
    • Amrap: PC @85% from complex

    C) Clean Pull

    4x2 @110%

    *rest 2-3min between

    Strength

    A) 4 Rounds:

    • 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds:

    • 10/10 DB Bent Over Row
    • 10-15 Lu Raise (2x plate)
    • 10-15 DB Skull Crusher