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-
17.4.2026 Workout warmup Workout
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
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1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
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2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride. -
AF 2026 #masu Workout
AF WEEK 28, Day 1
CONDITIONING:
EMOM x10:5 Two Handed Tall Clean
5 Goblet Squat
5 KBS
5 Push-Up (KB handles)One rounds should be done in sub 40sec. Unbroken sets.
Overall RPE 3-4 -
Conditioning Workout
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19.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
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video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
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22.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip
10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION
10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY
10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna
10× ROLL ABS
10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin
10× HIP THRUST
10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena
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video: CHIN UPS
video: CABLE LAT PULL DOWN
video: LU RAISES
video: DB SHRUGS
video: SHOULDER EXTERNAL ROTATION
video: INCLINE Y RAISES
video: DB FRONT RAISE
video: REAR DELT ROW & FLY 3:44
video: WEIGHTED SIT UPS
video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot
video: HIP THRUST
KEHONHUOLTOA!
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MamaWod Workout
12 min, with one dumbbell:
10 narrow stance goblet squat
5/5 push press
5/5 single arm+leg oh sit-up -
29.6.2026 Workout warmup Workout
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
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3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars -
24.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10× KB/DB SINGLE LEG ABDUCTED RDL
10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL
10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW
10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP
10× HANGING LEG / KNEE RAISES
30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle
10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee--
video: KB/DB SINGLE LEG ABDUCTED RDL
video: SUPINATED BENT OVER ROW 0:54
video: BAND PULL APART
video: BAND FACE PULL
video: SEATED W-WALL SLIDE
video: ARNOLD PRESS 1:58
video: UPRIGHT ROW - videolla tanko versio
video: RUSSIAN TWIST with PRESS
video: DIPS *tricpes
video: BENCH DIPS
video: HANGING LEG RAISES
video: HANGING KNEE RAISES
KEHONHUOLTOA!
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25.5.2026 Workout warmup Workout
800m Jog
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Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Strict pull-ups / strict toes-to-bars
6 Push-ups
9 Air squats -
WOD Workout