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

Deadlift 4RM Strength

Deadlift 4 rep max
Shoulder press 3x7 Strength

STRENGTH
Shoulder Press 3x7, RPE 3+ to 4

Rest as needed between sets.
AMRAP 10 Workout

AMRAP 10
4 ttb
8 push up
12 air squat
28.6.2026 AMRAP 7 Workout

AMRAP 7

10 Dual KB Reverse Lunges 24/16kg
30 Sit-Ups
Partner workouts Workout

Partner Workouts

4x

9min ON/3min OFF

A) AMRAP of
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

B) AMRAP of
10 Pullups
20 Pushups
30 Situps
40 Squats

C) Run 800m (together)
+
Max Calories Row in the remaining time

D) AMRAP of
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg
22062026 Maanantai A Strength

Deadlift
4 x 6 x 70% / go every 3 minutes
Deadlift Strength

3x20 UB (100/70) / (~60%)
(Rest as needed)
Penkkipunnerrus 3 x 3 Strength

Bench press, 3 x 3, 85 %
🌱🌼The Juhannus🌼🌱 Workout

For time in pairs, YGIG:

🚣Soutu mökille - Row 1,6km/1,4km

🚶‍♀️Kamojen kanto mökille - 40 x DBL DB box step overs

🏋‍♂️Nopee mökin siivous - 50 x power clean

🏋🏼Ylimääräset romut yläkaappiin - 50 x push jerk

🏃‍♀️Juhannuskimppu pitää hakea - 400m run together + kukan poiminta

🔥Sitten se juhannuskokko kasaan - 50 x DBL DB snatch

🚣‍♀️Vieraiden haku rannasta - Row 1,6km/1,4km

🚶‍♀️(Vieraiden) kamojen kanto mökkiin - 40 DBL DB box step overs

Weights: BB 60/42,5kg
DB 2 x 22,5/15kg

TC: 35 min.
8 min Raaka tempaus ja Yleisliike Workout

8min
Raaka tempaus riipusta 2,4,6,…
Yleisliike tangon yli 2,4,6,…

Maltillinen paino ja kova vauhti

Need a training program?

Deadlift 4RM Strength

Shoulder press 3x7 Strength

AMRAP 10 Workout

28.6.2026 AMRAP 7 Workout

Partner workouts Workout

22062026 Maanantai A Strength

Deadlift Strength

Penkkipunnerrus 3 x 3 Strength

🌱🌼The Juhannus🌼🌱 Workout

8 min Raaka tempaus ja Yleisliike Workout