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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BOOTYCAMP Workout
SET A | 3 rounds:
6+6 bulgarian split squat (2s down)
8+8 banded clamshellSET B | 3 rounds:
6-8 banded deadlift
8+8 DKB banded marchEMOM12: 40s on s 20s off:
1) box jump over
2) ski/row
3) plate jump squat
4) wallwalk hold -
AF 2026 #masu Workout
AF WEEK 29, Day 2
STRENGTH:
2-3 rounds, go by feel and rest as needed between:1) 10-12 Barbell Row
2) 8 DB Bench Press
RIR 2 -
Main site Saturday 260103 Strength
For time
- 30 Russian kettlebell swings
- 30 kettlebell goblet squats
- 5 kettlebell Turkish get-ups, right arm
- 5 kettlebell Turkish get-ups, left arm
- 20 Russian kettlebell swings
- 20 kettlebell goblet squats
- 4 kettlebell Turkish get-ups, right arm
- 4 kettlebell Turkish get-ups, left arm
- 10 Russian kettlebell swings
- 10 kettlebell goblet squats
- 3 kettlebell Turkish get-ups, right arm
- 3 kettlebell Turkish get-ups, left arm
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15.9.2025 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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12.9.2025 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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10.9.2025 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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Conditioning Workout
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Strength Workout
push up pos. KB pull through w. birddog hold 4x6/6
4 rnds for quality
5 hollow body pos. KB pull over
8/8 side plank banded row
1 slow eccentric C2B
1 wall walk -