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
  • WOD Workout

    YGIG AMRAP 25 min

    40 Boxin ylitystä
    40 KP-tempausta
    20 Leukaa/C2B

    -Toistot saa jakaa miten vaan

  • Pike (Strength vk4) Workout

    Zone 1:
    -Barbell Lunge x 6 (left 6 then right 6)
    -offset BB back squat x 6 (per leg)
    -Rest 30s

    Zone 2:
    -Handstand wallwalk/Handstand box step x 3
    -Bicep hammer curl x 6 (per hand)
    -Rest 30s

    Zone 3:
    -Row 300m
    -Pike Crunch/Pike with rowerg x 8
    -Rest 30s

    Zone 4:
    -Seated Sled pull YGIG

    Zone 5:
    -Jog moderate pace (3% inc)

    Heavy weights in zones 1, 2 and 4
    Make sure you use the rest within zones

    1 round
    work 7,5min / Transition 45s

  • 7.2.2026 Workout warmup Workout

    EMOM 6 @ increasing pace
    1) Row
    2) Run
    +
    2 Rounds
    8 Tuck-ups
    8 V-ups
    8 Hollow rocks
    8 Box step ups
    8 Scapular pull-ups
    +
    2 Rounds
    Kipping Toes-to-Bar complex:
    3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
    6 Box jumps
    8 Wall balls
    +
    Build to workout weight for DB movements
    * Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
    +
    @ workout weight
    8/6 (cal) Row
    8 Wall balls
    8 Box jump/step downs
    6 Toes-to-bars
    6 Shuttle runs
    4 DB Hang clean and jerks
    4 DB Snatches
    * 1 shuttle run = 7.62m out + 7.62m back.

  • Ylävartalo Voima Workout

    Köysikiipeily/köysileuka
    3x1

    4 kierrosta
    8 Etunojapunnerrus (v3 tarvittaessa deficit)
    8 Pendlayrow v3

  • 29.12.2025 Workout

    Power Snatch

    A) E2MOM Untill Days Heavy 2RM:

    B) Power Snatch

    • 4x1 @100% From 2RM

    *rest 2min between

    OHS

    • 5x4

    @1-2 RIR
    *Rest 2-3min Between

    Metcon

    EMOM Till Failure/Moti loppuu

    Odd: 13 Cal Row
    Even: 5 Devils Press 2x40lbs

    *Add 1 Cal to Row Each Round

    Accessories

    4 Rounds For Quality:

  • 25.09.2025 Workout

    ENGINE

    40min (45s on/15s off) EMOM

    1: Row (VK)
    2: 10 OHS + Amrap: BFB
    3: 10-15 Kipping Pull Up
    4: Rest

    5: Ski (VK)
    6: Amrap: Power Snatch
    7: 10-15 T2B
    8: Rest

    Barbell @40kg

  • 7.2.2026 Workout warmup, Strength Workout

    2 rounds
    10 Hip hinge abductions
    10 Scapula push-ups
    10 Tension swings
    +
    2 rounds
    5 Kneeling goblet get-ups
    5/way Scapular rolls
    5 Pike to planches
    +
    1-2 rounds @ increasing pace
    20 Double-unders
    8 DB walking lunges (change rack position each round)
    4 Handstand push-ups (change variation each round)
    2 Bar muscle-ups
    – Rest 1:00 between rounds –

  • 7.2.2026 For time, Strength Workout

    For time

    100 Double-unders
    50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
    30 Handstand push-ups
    15 Bar muscle-ups
    80 Double-unders
    40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
    20 Deficit handstand push-ups, 3.5/2″
    10 Bar muscle-ups
    60 Double-unders
    30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
    10 Wall-facing handstand push-ups
    5 Bar muscle-ups

    Time cap. 24:00

    Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
    Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
    Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
    Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
    Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
    Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
    Debrief.
    – How was your overall approach? Did you have the right strategy for each movement?
    – Could you keep your breaks short?
    – Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
    – What would you adapt in your strategy to improve your result if you were to do the workout again?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?
    Movement options.
    Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
    DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
    Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
    Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
    Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
    Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPUKipping HSPU → Standing HSPU variation of choice

  • 7.2.2026 3 rounds, strength Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • PTG TI 16.12.2025 klo 11 - vuoden viimeinen treeni Workout

    LÄMMITTELY
    2 kierrosta - 1 min / liike
    - Cat - cow
    - Käden avaus nelinkontin
    - Lonkan kierrot istuen --> lantion ojennus
    - Lantionnosto rullaten
    - Selän ojennus käsillä avustaen

    AMRAP 25min
    11 min
    10 x kyykky
    10 x rengassoutu
    20 x vuorikiipeilijä
    200 m hiihto

    Välissä 3 min lepo

    11 min
    10 x maastaveto kk
    10 x punnerrus
    20 x dead bug
    200 m soutu