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

Warmup Workout

3 Sets - Glute Activation
10m Monster Walk
20 Frog Pumps - Load with DB on hips as in video
Clean Strength

RV nousu 2 max, 6x2
Superkids 10-13v WOD Workout

7-6-5-4-3-2-1

*Valakyykky
*Tangon yli burpee
Tempaus Strength

3 x 2 tempaus maasta
Strength Strength
Total 120min
A. WU 500m row, 2x20 abs&backs, mobility

B. Strength
1. HBBS max
2. Jalkaprässi 12x50kg 12x60kg 12x70kg 12x70kg
3. Pakara-askelkyykky 1x12x10kg/jalka 2x12x13kg/jalka
C. Post WO 10min crosstrainer
20min EMOM: 1) 10-20 Wallball 2) 10-20 Burpee Workout

20min EMOM:

1) 10-20 Wallball
2) 10-20 Burpee

Scale if needed.
Morning extra Workout

5 min walking
10min jogging
5min run
10 min jogging
5min run
5 min jogging
5 min walking
STRENGTH&CONDITIONING Workout

Monday
Accessory wod Workout

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press
Weightlifting Strength

Snatch balance 5x3
Snatch 6x2
Front squat 5x3

Need a training program?

Warmup Workout

Clean Strength

Superkids 10-13v WOD Workout

Tempaus Strength

Strength Strength

20min EMOM: 1) 10-20 Wallball 2) 10-20 Burpee Workout

Morning extra Workout

STRENGTH&CONDITIONING Workout

Accessory wod Workout

Weightlifting Strength