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-
Strength Workout
3rnds for quality
5/5 alt. V-up
3/3 KB windmill
3/3 plank upseated press w. BB 5x5 @rpe 8, rest 1'
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WOD, Accessory Workout
Mobility: 8'min @Relax pace:
30"sec Bike
10"sec Dead hang hold
8+8 World greatest stretch
8+8 Knee-to-chest stretch
8+8 Quadruped T-Spine Rotation -
22.8.2025 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
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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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MamaWod Workout
2min on/:45s. off x2 kierrosta:
1: 5+5 one arm hang snatch + goblet reverse lunges
2: 5+5 plate oh turkish sit up + 20 sit up
3: 10 d-db push press + 10 box step up
4: 10 ring row + 10 mountain climbers
5: 15 cal machine -
9.8.2025 Warmup ( strength ) 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 -
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18.7.2026 EMOM 10 Workout
EMOM 10 (0:40 work / 0:20 rest)
1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating -
6.5.2025 Workout warmup Workout
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
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2 rounds
0:30 Hang from bar
8 Tension swings
4-6 Jefferson curls
5 Inchworms
5 Kneeling jumps
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Power clean and jerk – 1-2 Rounds w/ empty barbell for QUALITY
3 Clean deadlift
3 Hang muscle clean
3 Strict press
3 Power clean
3 Push press
3 Power clean and jerk
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Build to workout weight for power clean and jerk
* Practice few short sets of other movements as you build up
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@ workout weight
500m BikeErg
20 Air squats
250n Row
10 Toes-to-rings
5 Shuttle runs
3 Power clean and jerks
3 Lateral burpees over bar -
Crosstraining kestävyys - Tiistai Workout
40 minuutin peruskestävyysharjoitus
Lämmittely
Kaikki osiot kerran läpi;
3x3min1) 45 sek pyörä + 4 burpee
2) 45 sek hiihto + 4 boksihyppy
3) 45 sek soutu + 4 wallballTee yksi osio kerrallaan.
Harjoitus, 40 minuuttia
Kaikki osiot kerran läpi; 3x12min, 2min vaihtoaika osioiden välissä.1) pyörä + joka kolmas minuutti 8 burpee
2) hiihto + joka kolmas minuutti 8 boksihyppy
3) soutu + joka kolmas minuutti 8 wall ballHarjoitus on peruskestävyysharjoitus, jossa syke voi hetkellisesti nousta vauhtikestävyysalueelle. Jokaisen ergon pariksi on määritelty liikkeet, jotka suoritetaan joka kolmannella minuutilla (3, 6, 9, 12).
Suorita harjoitus tasaiseen tahtiin. Harjoituksen pitää edetä helposti.
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