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

Metcon Workout

3 Rounds YGIG

15/12 Cal row
12 Air squats
9 KB swings 32/24 kg
6 Burpee box jumps

Timecap 15 min
Wodliiga Strength

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

Clean 1RM
Clean doubles Strength
For 20min:

clean doubles
- 8-10 sets
DUs, MUs, HSPUs and V-ups Workout
5 rounds for time:
- 25 DU
- 5 Bar MU
Rest 2 minutes

5 rounds for time:
- 6 Handstand push-ups
- 9 V-ups
Back squats with box jumps Workout

Back squat 3x5 @ 75%. Follow each set immediately with three high box jumps.
Back squat 3,4,5,5,4,3 Strength

Back squat 3,4,5,5,4,3
DB side-front-back raises Workout
8 minutes:
- dumbell side-front-back raises 2 x (10+10+10)
Inverted barbell row + heavy kb swing 3 x (8+15-20) Workout

Inverted barbell row + heavy kb swing 3 x (8+15-20)
Snatch grip bent over row 3 x 8-12 Workout
In 10 minutes:
- snatch grip bent over row 3 x 8-12
Hang snatches and box jumps Workout
7 min AMRAP
- 5 hang snatch (below knee) @ 35/25kg
- 5 box jump

Need a training program?

Metcon Workout

Wodliiga Strength

Clean doubles Strength

DUs, MUs, HSPUs and V-ups Workout

Back squats with box jumps Workout

Back squat 3,4,5,5,4,3 Strength

DB side-front-back raises Workout

Inverted barbell row + heavy kb swing 3 x (8+15-20) Workout

Snatch grip bent over row 3 x 8-12 Workout

Hang snatches and box jumps Workout