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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AF 2026 #masu Workout
AF WEEK 14, Day 1
CONDITIONING:
Tabata 8 rounds:RKBS
Target: go heavy with the KB!
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Crosstraining kestävyys - Perjantai Workout
Kovatehoinen 36 minuutin intervalliharjoitus
Lämmittely
3min soutu
3min pyörä
3min hiihtoMuuttuva intensiteetti; 1min kevyt, 30sek raskas, 1,5min kevyt
Sitten:
10 takareiden pumppaukset; nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi
10 pään yli vientiä kepillä
5+5 vartalon kierrot etunojassa; nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitustiHarjoitus (Syke 75–85%/HRmax ja 85–95%/HR max)
6x4min, 2min lepo ergojen välissä
A) Soutu
B) Pyörä
C) HiihtoEnsimmäinen kierros:
10s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 50s palauttelua rauhallisesti.Toinen kierros:
15s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 45s palauttelua rauhallisesti.Jokaisen osion (A, B, C) aikana tulee kolme sprinttiä (1,2,3 min kohdalla). Pyri menemään sprintin aikana kovaa.
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2.2.2026 HS Circuit, Strength Workout
Handstand Circuit
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
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
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps– Rest as needed b/t exercises –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand -
Conditioning Workout
24' AMRAP
1 KB complex L
1 KB complex R
1 wall walk
10 burpee
Add +1 KB complex in every round
KB complex: 1 DL + 1 high pull + 1 dead stop clean + 1 push press -
Functional training 23.11. Workout
EMOM 40
1. 12-16 Cal erg
2. 8-12 Db snatch
3. 6-10 Kbs + 6-10 Goblet squats
4. Rest -
2.2.2026 EMOM 10, Strength Workout
EMOM 10
6-10 Bar-facing burpees @ as fast as possible
Intent.Develop your top end bar-facing burpee cycle speed (early rounds) and work on your ability to maintain a fast but repeatable speed under fatigue (later rounds). Only do as many repetitions as where you can still keep a fast speed (reduce reps on later rounds if needed to do so).
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Main site Friday 250328 Workout
For time
- 12 chest-to-bar pull-ups
- 12 wall-ball shots
- 12 box jumps
♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box -
Mobility & CORE Workout
hip & spine mobility
4 rnds for time
5/5 russian twist
5 bilateral dead bug w. plate on shin
5/5 cossack squatsuperset, 4x
8/8 mountain climber
10 reverse hypers on bench