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
  • DUO THROWDOWN Workout

    Part A - 25min Cap (0:00-25:00)

    100 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (95/75lbs)

    Part C - 15min Cap (40:00-55:00)

    60 Wall Balls
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Pull ups & Bench press (2/4) Strength

    E2MOM x8
    1) 6 (weighted / assisted) chin up / pull up
    2) 6 bench press

    RIR 2-3
    Huom! Mikäli saat tehtyä kehonpainolla vähintään viisi vastaoteleukaa, voit tehdä leuat myötäotteella.

    Merkkaa tähän penkkitulos

  • 9.3.2026 Gymnastic Medley, Strength Workout

    Drills (you can choose to do some or all of these before the EMOM)

    Bar MU drills – 2 rounds

    5 Arch hold push to hollow hold (3-5 sec in each position)
    8 Tension swings (sponge/block between feet)
    3 Supine dowel hip snap rollover
    3 Jumping bar muscle-ups with hip snap
    8 Front support pops

    Single-leg squat prep – 1-2 Rounds

    5/side Elevated Ankle Lunges
    5/side Cossack squat
    5/side Tactical Ankle Rocks, alternating
    3-5/side Single-leg squats to a band

  • 31.3.2026 Strict chin-ups Workout

    5-5-5-5

    Go every 2:00

  • 23032026 Maanantai Strength

    Deload week

    A) Seated broad jump
    4 x 3 / go every 90s

    B) Back rack reverse lunge
    4 x 8 / rest 2 min

    C) 2 rounds
    8+8 curtsy lunges
    8+8 single leg calf raises
    8+8 single leg glute bridges

  • 30.3.2026 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 3/2/1 squat waves, week 4/4 Strength

    Deload week
    3/2/1x2 Back Squat at
    60%
    65%
    70%

  • 4.5.2026 EMOM 15 ( BasicWod ) Workout

    EMOM 15

    Minute 1 : 10 Box Jumps 24/20"
    Minute 2 : 15 Sit-Ups
    Minute 3 : Dual KB or DB farmers Hold
    Minute 4 : 11/7 Calories Bike

  • 21.5.2026 Weightlifting MODERATE-MAXIMAL WEEK 6/6 Workout

    WARM UP 10min


    PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
    5@barbell, 5@50%, bs-%, rest btw sets 2min

    BACK SQUAT
    3@70%, 2@75%, 1@80-100+% find your 1RM with good technique - varmistajat sivuilla, rest btw sets 3min

    *HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.


    POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
    1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@60-65-70%, push press-%, rest btw sets 2min


    ACCESSORY WORKOUT (if time left)

    UPPER BODY MOBILITY & STRENGTH
    - 2-3 rounds
    - 8 reps each movement

    Barbell Upright Row

    Barbell Supinated Grip Bent Over Row *clean grip - pidolla



    video: POWER CLEAN + POWER CLEAN from KNEE

    video: OH SPLIT SQUAT

    video: CLEAN RACK SUPPORT

    video: Barbell Upright Row

    video: Barbell Supinated Grip Bent Over Row

  • Front Squat - Heavy day Strength

    Built up
    8 reps 75%
    6 reps 79%
    5 reps 82%
    4 x 3 reps
    up to 88-92% of 1 Rm


    Gradually build toward heavy triples
    Maintain strong upright position and control
    RPE 7 → 9, Gets progressively heavier, final sets are challenging
    Coach tip:
    Keep elbows high to stay upright
    Breathe and brace before every rep