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
  • 30.09.2025 Workout

    Power Clean & Jerk

    E2MOM X9

    Set 1-3:

    Set 4-6:

    • 2 PC & Jerk Blocks (Below Knee) (DnG)

    Set 7-9:

    • 2 PC & Jerk From Floor (DnG)

    Clean Pull

    • 3x2 @110% *Rest 2-3min between

    Front Squat

    • 1x3 @65%
    • 1x3 @75%
    • 1xMax Reps @85%

    *Rest 3min between sets

    Accessories

    A) 3-4x Superset:

    B) 3-4x Superset:

    • 15-20 Banded GHD Hip Ext.
    • 45-60s SB Bearhug Hold
  • FRIDAY BOOGIE (CARDIO) Workout

    With pair or by yourself AMRAP 40:

    50/30cal Row
    4 rounds:
    10/8 x KB swing
    8/6 x Push up

    50/30cal Ski
    4 rounds:
    10/8 x KB DLHP
    8/6 x Box jump

    45/25cal Bike
    4 rounds:
    10/8 x KB goblet squat
    8/6 x burpee

    100/200 x Double unders/Single unders
    4 rounds:
    10/8 x KB thruster
    8/6 x V-ups

  • WOD 15/03/25 Workout

  • Endurance WOD Workout

    3 sets for distance:
    In 12 minutes:
    50 air squats
    40 sit ups
    30 push ups
    20 ring rows
    ski, row, rung or bike for meters rest of the time
    rest 3 minutes between sets

  • Treeni 3 (keskiviikko) Workout

    Warm Up
    3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
    band pulls + banded hip activation
    3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
    then do barbell prep as needed before starting weightlifting session

    Weightlifting
    power clean+ tempo clean + push press + split jerk (pause on catch)
    3x1+1+1+1@35-50%
    tempo clean + squat clean + split jerk
    3x1+1+2reps @60-75%
    squat clean + split jerk
    8x1+1@80-85%, go new set every 1.5 min

    Strenght
    4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
    rest 2-3 min bwn sets

    Metcon
    4-5 sets
    2-3 min emom / 1 min rest
    3 power clean
    3 thrusters
    use about 55-65% of 1rm power clean&jerks

  • BOOTYCAMP Workout

    SET A | 4 rounds
    6x sumo deadlift
    6+6x plank banded reach

    SET B | 3 rounds
    8x KB cyclist squat
    16x DDB death march alt.
    8+8x standing banded knee lift

    2 x tabata: (20s on / 10s off:)
    A)
    1. wall squat hold
    2. hip thrust hold

    B)
    1. Ab crunch
    2. Leg lift

  • METCON Workout

    Pick A or B

    A) Cardio Focused

    20min AMRAP:

    • 250m Row
    • 10m DB OH Walking Lunge (R Hand)
    • 10 Burpee Over DB
    • 10m DB OH Walking Lunge (L Hand)
    • 5-10-15-20... etc T2B/Knee Raise/V-Up

    B) Strength Focused (Quality First)

    20min AMRAP:

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    Muscle clean + Etukyykky,
    3 x 5+5

    Raaka rive polvelta + vauhtipunnerrus,
    3 x 4+4

    Rinnalleveto + Työntö,
    3 x 3+3

    Nosta painoja lämpöjen edetessä.


    RINNALLEVETO + TYÖNTÖ

    Rinnalleveto + työntö,
    3 x (2+2) @ 76%
    5 x (1+1) @ 81%
    Nosta 2:00 min välein

    ETUKYYKKY

    3 x 2 @ 78-82%
    3s paussi pohjassa
    Nosta 2:00 min välein.


    BONUS
    Apuliikkeet,

    3-4 Kierrosta
    16 Vuorokäsin penkkipunnerrus
    8-12 Leuanvetoa /ylätaljaa
    8/8 Askelkyykkyä taakse
    10-20 Tiukkaa polven nostoa roikunnasta

    :30s-60s lepo liikkeiden välissä. Keskiraskaat kuormat.

  • Treeni 4 (perjantai) Workout

    Warm Up
    2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
    then 2 rounds

    :30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
    :10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
    :30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

    Strenght
    Back Squat 10-8-8-8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Bench Press 10+8+8+8reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    Deadlift 10-8-8-8 reps@50-55-60-65% of 1rm
    rest 2.5-3.5 min bwn sets
    kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

    Metcon
    3 sets total at 80-85-90% effort
    10/8 calories echo bike
    10-15 push ups
    10-15 american kb swings @16/24kg
    30 air squats
    10-15 american kb swings @16/24kg
    10-15 push ups
    10/8 calories echo bike
    rest 1:1 bwn sets
    time target per set is 4-6 minutes. Eli aloita 80% effortilla ja kiristä joka kierros niin et tulisi about 20-30 sek nopeampi aika.

  • Endurance WOD Workout

    4 rounds for consistency:
    15 dual DB hang power cleans
    12 dual DB thrusters
    1 min rest
    400 m run or 50/40 cal ski/bike/row
    15 T2B
    2 min rest