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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AMRAP 18 Workout
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AMRAP 30 Workout
400-m plate carry (20/20 kg)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.Scaled WOD
Every 5:00 for 6 rounds:
240-m plate carry
5 deadlifts
10 hanging knee raises
– Start light and increase deadlift load as mechanics and consistency allow. -
8.6.2026 Mobility for Overhead Squats ( Deload Cycle ) Workout
Mobility for Overhead Squats 20 minutes
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Push Press/Bent over Rows Strength
4 sets
4 Push Press @77,5%+
8 Barbell Bent over rows (overhand grip) -
Hyrox partner Workout
1 km run / 2000 m C2 bike
1000 m Ski Erg
1 km run / 2000 m C2 bike
50 m sled push (102/152kg)
1 km run / 2000 m C2 bike
50 m sled pull (78/103kg)
1 km run / 2000 m C2 bike
80 m burpee broad jump
1 km run / 2000 m C2 bike
1000 m row
1 km run / 2000 m C2 bike
200 m farmer carry (2x 16/24kg)
1 km run / 2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
1 km run / 2000 m C2 bike
100 wall ball (4/6kg) -
Squats EMOM 12 min Workout
Squats EMOM12
- 5 Back Squats
- 5 Front Squats
*Fiiliksen mukaan paino. Jos ollut taukoa pitkään raskaista kyykyistä, ota suosiolla kevyemmät painot. Keskity hyvään asentoon! Sama paino molemmissa kyykyissä. Jos teit viime viikolla, niin lisää painoa!
Peskää kädet, niin voi tehdä tarvittaessa pareittain samalla tangolla. :D
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Aikaa vastaan: 10-9-8-7-6-5-4-3-2-1 penkkipunnerrus / leuanveto / kb thruster Workout
Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1
- penkkipunnerrus @70% kehonpaino
- leuanveto
- kahvakuula-thruster (N 2x16kg / M 2x24kg)
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