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-
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29.8.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
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video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
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ATPF #masu Workout
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3.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10× KB/DB SINGLE LEG ABDUCTED RDL
10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL
10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW
10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP
10× HANGING LEG / KNEE RAISES
30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle
10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee--
video: KB/DB SINGLE LEG ABDUCTED RDL
video: SUPINATED BENT OVER ROW 0:54
video: BAND PULL APART
video: BAND FACE PULL
video: SEATED W-WALL SLIDE
video: ARNOLD PRESS 1:58
video: UPRIGHT ROW - videolla tanko versio
video: RUSSIAN TWIST with PRESS
video: DIPS *tricpes
video: BENCH DIPS
video: HANGING LEG RAISES
video: HANGING KNEE RAISES
KEHONHUOLTOA!
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20.2.2026 Warmup Workout
2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
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2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Table top raises
10 V-ups
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2 Rounds
30 Single-unders
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
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Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
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Build up to 2nd or 3rd barbell weight for Clean and jerks
* Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
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@ workout pace
25 Double-unders
7 Toes-to-bars
3 Clean and jerks @ 1st weight
25 Double-unders
7 Chest-to-bar pull-ups
1 Clean and jerk @ 1st weight -
26.8.2025 Workout warmup Workout
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
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Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
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Barbell prep, 1-2 rounds @ empty barbell
5 Hang muscle snatches
5 Front squats
5 Hang power snatches
5 Push presses
5 Power snatches
5 Thrusters
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Build to workout weight for power snatch/thruster
* Few reps of the other movements between sets as you build up
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@ workout weight
10/7 (cal) BikeErg
2 Power snatches
25’/7.62m Handstand walk
3 Thrusters
1 Rope climb -
5.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
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video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
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8.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip
10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION
10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY
10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna
10× ROLL ABS
10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin
10× HIP THRUST
10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena
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video: CHIN UPS
video: CABLE LAT PULL DOWN
video: LU RAISES
video: DB SHRUGS
video: SHOULDER EXTERNAL ROTATION
video: INCLINE Y RAISES
video: DB FRONT RAISE
video: REAR DELT ROW & FLY 3:44
video: WEIGHTED SIT UPS
video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot
video: HIP THRUST
KEHONHUOLTOA!
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30.8.2025 Workout warmup ( Strength ) Workout
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
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Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
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Prep all the movements, find a good flow/rhythm for burpee box jump overs
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@ workout pace
10/7 (cal) SkiErg
5 Chest-to-bar pull ups
4 Burpee box jump overs
– Rest 0:30 –
10/7 (cal) BikeErg
2 Bar muscle ups
4 Burpee box jump overs