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

Back Squat 2-1-2-1-2-1 Strength

Back squat 2-1-2-1-2-1
Jalkojen ylläpito Workout

4 rounds

10-15 air squat
10 kb swing (heavy/-ish)
Box jump&thurster Workout

16 min AMRAP
Buy in 1 000 m row
Box jump x 8
Thruster x 8
Yläpelti pumppiin Workout

6 rounds

5-10 pull-up
10-20 push-up

1-2 min rest
Quad burner Workout

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.
17.10.2025 Posterior Strength Complex, Strength Workout

Posterior Core Complex – 2 to 3 rounds of

0:20 Back arch hold
0:20 Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

– Rest 0:30-1:00 between rounds –
Lämpäytys jälleen Workout

3 rounds

1:00 erg
5+5 windmill
1+1 perfect stretch
10 scapula pull-up
5 downsdogs
Nanorosso 20.03.21 Workout

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees
WOD 01/04/22 Workout
Boxsquat Workout

Every 45secx5/Boxsquatx5
Rest 90s
Boxsquatx20

Need a training program?

Back Squat 2-1-2-1-2-1 Strength

Jalkojen ylläpito Workout

Box jump&thurster Workout

Yläpelti pumppiin Workout

Quad burner Workout

17.10.2025 Posterior Strength Complex, Strength Workout

Lämpäytys jälleen Workout

Nanorosso 20.03.21 Workout

WOD 01/04/22 Workout

Boxsquat Workout