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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Strength Strength
Step Back lunges
For Load
5 x every 4 min
4 L + 4 R
Goal & Intensity
-Build single-leg strength and balance to support squats and overall athleticism.
-Could be heavier than SEP 08, 2025
-Focus on control, not just weight.
-Longer sets that quickly fatigue the legs while demanding strong midline tension.
-Every step should feel heavy but controlled.
-Imagine standing on a moving train – if your core isn’t tight, the whole movement wobbles.
RPE: 7–8 – heavy but manageable load with good mechanics.
Why: This session strengthens imbalances, improves balance, and directly supports heavier squats and lifts. Single-leg work prevents injuries and develops well-rounded strength.
-In post wod cooldown we're doing accessories to help balance movement and support lower back health. -
Tempausveto + tempaus + 2 x valakyykky Strength
3 x Snatch pull + snatch + 2 x overhead squat, 80 % of snatch RM
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4x4 push press Strength
4 kertaa Push press, 60-85% push press maksimista, tai melko haastava 4 toiston sarja.
4 - 4 - 4 - 4
Lepää 1-2 min.
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Nopee nousu Workout
15 EMOM:
Alkavalla minuutilla 1 C&J, Paino on kasvava:
M: 50-55-60-65-70-75-80-85-90-95-100-105-110-115-120
W: 35-37,5-40-42,5-45-47,5-50-52,5-55-57,5-60-62,5-65-67,5-70
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