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

EMOM 8 Workout

8 x Pistol Roll Alt.
Deadlifts and push-ups Workout
10 rounds:
- 3 deadlift 120/85kg
- 8 push up
Weighted pull-ups & kb/db press Strength

4 Rounds

5 Weighted Pull-Up,
1min rest,
8 KB/DB Press
1min rest
Shoulder press 5 RM Strength

Find your 5 RM in 10 minutes
One-Arm Push Press Strength

Record your training of this movement.
Wod-liiga Workout

WOD-liiga laji 4

0:00-11:00 “All the single ladies”

5 rounds for time
50 single under (per henkilö)
10 clean (jakakaa vapaasti)
1 min lepo (per kierros)

Rx: 40/60 kg
Scaled: 30/42.5 kg

11:00-15:00 “Paljonko nousee rinnalle?”

1RM clean
Rowing, toes to bars and burpee Workout
21-15-9
- cal row
- t2b
- burpee
Deadlifts, push presses and box jumps Workout
12min amrap
- 15 deadlift 50/35kg
- 12 push press
- 9 box jump
Cleans and swings Workout
For time:
- 9-7-5 hang clean 70/50kg
- 9-15-21 kb swing 32/24kg
5 x (2-position clean + 2 push jerk) Strength

2-position clean + 2 push jerks x 5. Focus on quality, no fails! 50 burpee penalty for a failed rep.

Need a training program?

EMOM 8 Workout

Deadlifts and push-ups Workout

Weighted pull-ups & kb/db press Strength

Shoulder press 5 RM Strength

One-Arm Push Press Strength

Wod-liiga Workout

Rowing, toes to bars and burpee Workout

Deadlifts, push presses and box jumps Workout

Cleans and swings Workout

5 x (2-position clean + 2 push jerk) Strength