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
  • 04.11.2025 Workout

    Active Recovery

    Option 1:

    • 45-60min Easy Z2 Run

    Option 2:

    5-4-3-2-1 min:

    @Z2

  • Weighted chin up Strength

    5x3 90%

  • MamaWod Workout

    1) 3 rounds /~10min:
    12 glute bridge march with plate @oh
    6+6 half turkish sit up
    8+8 single arm db z-press

    2) emom16:
    1: 10 ring row + :10s hold
    2: 6+6 front rack reverse lunges
    3: 8 medball over the shoulder
    4: :40s./ 7cal row

  • 12 minutes Workout

    Emom 12
    Row
    Ski
    Run
    Max calories

  • Bench Press 5-5-3-3-3-3+ Strength

    Bench Press
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • 10 min AMRAP: T2B / BJO / Snatch Workout

    10 min AMRAP:
    • 1 Toes-to-bar
    • 1 Box Jump Overs 24/20”
    • 1 Squat Snatch 95/65#
    • 2 Toes-to-bar
    • 2 Box Jumps Overs 24/20”
    • 2 Squat Snatch 95/65#
    • 3 Toes-to-bar
    • 3 Box Jumps Overs 24/20”
    • 3 Squat Snatch 95/65#
    … continue +1 rep pattern until time is up. Goal: complete round of 8.

  • Back Squat 5-5-3-3-3-3+ Strength

    Back Squat
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • 22.02.2026 Workout

    Deadlift

    E3MOM X6

    1-2: 3 Reps (Heavyish)
    3-4: 2 Reps (Heavy)
    5-6: 1 Rep (Heavy.)

    Metcon

    12min AMRAP:

    Strength

    Posterior

    3-4 Rounds:

    • 8/8 Back Rack Rear Foot Elevated Lunge

    Rest 90s

    Rest 90s

    Core

    3-4 Rounds:

  • KAHVAKUULA RUUVIKATU Workout

    5 x 3min Man maker’s
    Punnerrus
    Renegade row
    Heiluri
    High pull
    Rive
    Työntö
    Etukyykky

    Tee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
    Erät 3 min AMRAP, huili 1,5min erien välissä.

    8 kierrosta 45sek työ, 15sek huili
    8 wall ball
    Max am.heiluri

    ”tulos” on heilurien määrä

  • Snatch Strength

    2x3x33
    2x2x38
    2x2x44
    2x47
    3x1x50