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
  • 05.03.2026 Workout

    Deadlift

    E3MOM X6

    Set 1-2: 3 Reps
    3-4: 2 Rep
    5-6: 1 Rep

    *tähtää raskaampiin, ku viime vkolla

    Metcon

    3 Rounds For Time:

    • 6 Wall Walk
    • 6 Devils Press @2x35lbs

    rest 2min

    3 Rounds For Time:

    • 10 DB STOH 2x50lbs
    • 15m HSW

    Strength

    4x Superset:

    *rest 2-3min between sets

    Accessories

    3-4 Rounds For Quality:

    • 45-60s Chinese Plank
    • 45-50 Spanish Squat Hold
  • Bench press Strength

    find your 3RM
    Score is top 3 of the successful lifts
    Bench returns as strength maintenance .
    sessions every now and then.


    Stimulus:
    Test upper body maximal strength
    Establish a solid reference for future sessions
    RPE 9–10: Heavy effort, but still controlled
    Coach tip:
    Stay tight through legs and upper back
    Build up gradually — no big jumps

  • Compromised Cardio 2 (Strength vk9) Workout

    Zone 1:
    -Sled Push Sprint 10m
    -KB Explosive Squat x 10
    -Airbike 5-10cal
    -rest 20s

    Zone 2:
    -Wall Squat 40s
    -Run Sprint 200m (inc 3-5%)
    -Rest 20s

    Zone 3:
    -BB Front Squat x 5
    -BB/Plate Hip trust x 10-15
    -Rest 20s

    Zone 4:
    -Plate Ab crunch x 10
    -Plate Russian Twist x 10
    -SkiErg 200m
    -Rest 20s

    Zone 5:
    -SB Reverse Lunges x 8 (leg pair)
    -RowErg 200m
    -Rest 20s

    -7,5min work / 30s Rest
    -Remember rest within zones
    -Focus: Complete cardio ASAP after strength part.

  • 2.5.2026 Pause Push Press + Push Press ( Strength ) Workout

    Pause push press + push press

    2 x 2+3 @ RPE 7-8, go every2:00

  • MamaWod Part1. Strength

    E1:30 x 6:
    A: 12 Lattiapenkki @2x db
    B: 8/8 Kulmasoutu @1x db
    *vuorotellen a/b

  • 9.4.2026 Weightlifting MAXIMAL WEEK 14/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk


    CLEAN + SPLIT JERK *split jerk the other side each time
    2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

    BACK SQUAT
    3×3@80%, bs-%, rest btw sets 2-3min

  • Kati Workout

    Metcon, 5 kierroksesta 7 Boksille nousua
    Paino 7,5 kg

  • 04.10.2025 Workout

    Snatch**

    A) Build Up To Days Heavy

    B) 45s on/1:15 Off X4:

    AMRAP: Squat Snatch @50kg

    Back Squat

    4 Sets Of:

    • 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

    *RIR 1-2
    *Rest 3min between sets

    Accessory

    A) 3-4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

  • 23.04.2026 Workout

    Optional Workout

    30min EMOM:

    1) 45s Erg (PK)
    2) 7 T2B + 5 C2B + 3bMU
    3) 40-50 DU
    4) 10 Power Snatch + 5-10 Bar Over Burpee (20kg bar)
    5) Rest