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-
16.12.2025 Pendlay rows and strict chin-ups Workout
Every 2min x 10 (5 rounds each)
A) 6 pendlay row
B) 5 strict chin-ups -
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14.9.2024 Workout warmup ( Basic & Prep ) Workout
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
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3:00 SkiErg@ easy
2:00 Run / 2:00 SkiErg @ moderate
1:00 Run @ moderate hard
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2 Rounds
5 Jefferson curls
5 Inchworms
10 Box step ups
4m/side Single-arm DB duck walk
6/side Single arm/single leg DB snatch
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2 Rounds @ workout weight/height & increasing pace
200m Run
6 Burpee box jump overs
8/6 (cal) SkiErg
8 Wall balls
8 DB Snatches, alt
– rest 1:00 between rounds – -
28.07.2025 (PK) Workout
45-60min Z2 Bike
Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella
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For quality Workout
E4MOM x8, alt. between a & b:
a) machine
b) "AMRAP":
1-3 wall walk / 2-4 feet on box wall walk
4 sandbag over shoulder
6 goblet curtsy lunge, L
6 goblet curtsy lunge, RJatka b:ssä aina siitä mihin edellisellä kierroksella jäit.
RPE 7
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MamaWod Part1. Strength
E1:30 x 6:
A: 12 Lattiapenkki @2x db
B: 8/8 Kulmasoutu @1x db
*vuorotellen a/b -
13.9.2024 Warmup Workout
Movement prep
3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
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Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds, practise each piece in isolation first, then link together.
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3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
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2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
