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-
Painonnosto - Sunnuntai Workout
LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä
Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.Romanialainen maastaveto,
3 x 8 @ 50-60%
BONUS
Apuliikkeet,
15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.
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23.9.2025 Workout warmup Workout
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
10 Box jump, step downs
+
Build to workout weight for the DB hang clean and jerks
* Practise few sets of the other movements in-between
+
Once through @ workout weight
10/7 (cal) SkiErg
6 DB hang clean and jerks, alt @ 2 DBs
6 Burpees over DB
10/7 (cal) BikeErg
6 Box jump-overs, 24/20″
6 Burpees over DB -
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26.08.2025 (AM or PM) Workout
Engine
A) 4.5km Row Completed As:
- 500m (85% Effort)
- 250m (Z2)
-Rest 5min-
B) 9km C2 Bike Completed As:
- 1km (85% Effort)
- 500m (Z2)
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6.8.2025 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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19.09.2025 Workout
40min (45s on/15s off) EMOM
1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 20 C2B
4: Rest5: Ski (VK)
6: Amrap: Power Snatch
7: 20 T2B
8: RestBarbell @30kg
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8.8.2025 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
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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1.8.2025 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
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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30.7.2025 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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HYROX Workout