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
  • Extra Credit 26-10-2022 Workout

    Resisted Nasal Breathing: 15 Breaths
    +
    - Hip 90/90 ER Pails/Rails

  • 2.2.2024 Intervals Workout

    6 Intervals, alternate A1 / A2

    A1. In a 3:00 window
    500m Row
    +
    AMRAP in the remaining time
    Wall balls @ 9/6kg (20/14lbs)

    A2. In a 3:00 window
    40/32 (cal) Row
    +
    AMRAP in the remaining time
    Burpees over the rower

    Rest 2:00 b/t intervals

    Feel. These are intended as fast, hard intervals that are still sustainable for the 3 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
    Begin with a hard row buy-in to each in AMRAP that allows you to transition quickly and get straight to work. Aim to keep the wall balls unbroken in the remaining time on A1, and a fast, hard pace on the burpees in A2

  • Muscle & Power, AV2 Strength

    Deadlift 4x6 reps

  • Extra Credit 19-10-2023 Workout

    OPTIONAL FINISHER
    FOR QUALITY
    400/300 Alt. Box Step-Ups @61/51cm
    Week 2 of 4 -- "Chad" Extra Credit
    *Weight Vest Optional

  • 25.2.2025 MAP 5 + FTP 20 Workout

    MAP 5 + FTP 20

  • FUNCTIONAL 31.8.2022 Workout

    3 rounds:
    10+10 shrimp/pistol squat
    10+10 DB press/push press
    10+10 DB row
    20 russian twist
    -rest as needed-

  • FUNCTIONAL Bodybuilding Workout

    Pulling strength + hyperthrophy focus day

    A) Main strength

    Bent over row
    5x6 reps
    - Build up and use the same (heavy) weight for each set
    Superset with:
    Strict press
    4x8 reps
    - Same (moderate) weight for each set
    -rest 2 mins-

    B) Accessory strength

    3 sets
    Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
    -rest 30 sec-
    Seated banded row with 1 sec hold x 10-15 reps
    -rest 30 sec-
    Dumbbell hammer curl x 10-15 reps
    -rest 2-3 mins-

    C) Core work
    2-3 sets of:
    20-30 sec weighted forearm plank
    20-30 sec weighted hollow rock

  • 25.6.2023 CORE Workout

    3 rounds for quality

    30s x side ways medball toss (both sides)
    30-50s x quadruped plank KB pull through

    *rest as needed between rounds

  • 29.5.2025 Weightlifting HEAVY WEEK 3/4 Workout

    WARM UP 10min 1-2 rounds

    5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
    AIR SQUAT +
    SQUAT & REACH +
    FORWARD FOLD with THORACIC ROTATION +
    WIDE LEG FORWARD FOLD with REACH & ROTATION +
    DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
    STANDING PANCAKE +
    CAT COW +
    ELEPHANT WALKS +
    GLUTE BRIDGE and REACH OVER +
    HALF ROLL TO COMBAT STANCE

    --

    video: SQUAT & REACH

    video: FORWARD FOLD with THORACIC ROTATION

    video: WIDE LEG FORWARD FOLD with REACH & ROTATION

    video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
    a)

    &
    b)

    video: STANDING PANCAKE 0:23

    video: CAT COW 0:20

    video: ELEPHANT WALKS

    video: GLUTE BRIDGE and REACH OVER

    video: HALF ROLL TO COMBAT STANCE 1:03



    MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
    2×2× 1+1+1@light barbell, rest btw sets 2min

    DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
    2-3×2@barbell..+..light weight, rest btw sets 2min


    CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
    *hold full extension 1-2s, *high pull - elbows up
    2×2× 2+2+2+2+2@barbell, rest btw sets 1min

    --

    POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
    2×2× 1+2@barbell, 5× 1+2@75-80%, clean-%, rest btw sets 2min


    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    2×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack *split jerk to the other side on the next set
    2×3@barbell, 3@up to 80%, jerk-%, rest btw sets 2min



    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    FLOOR CHEST STRETCH
    DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
    PRONE PINWHEEL
    SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
    PLATE PULLOVERS

    video: FLOOR CHEST STRETCH

    video: DOWEL SHOULDER EXTERNAL ROTATION

    video: PRONE PINWHEEL

    video: SEATED SHOULDER EXTERNAL ROTATION

    video: PLATE PULLOVERS

  • FUNCTIONAL 29.8.2022 Workout

    EMOM 20

    1. x KBS
    2. 10 Box step up
    3. 8 Burpee
    4. x Jumping squat

    → start with 10-12 reps on KBS and jumping squats, add one rep each round