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
  • 130422 Keskiviikko B Workout

    For time
    1000/800m row
    30 toes to bar
    20 burpee to target
    10 DB squat snatch 22,5/15

  • 110522 Keskiviikko Workout

    3 rounds

    6min AMRAP
    10 devil's press 22,5/15
    14 one arm DB thruster
    18 box step up with DB
    2min REST

  • 100622 Perjantai Strength

    A) Snatch waves
    Wave 1:
    3 @65% / 2 @70% / 1 @75%
    Wave 2:
    3 @70% / 2 @75% / 1 @80%
    Wave 3:
    3 @75% / 2 @80% / 1 @85-90%

    B) Accumulate 120 sit-ups with partner
    Other one is in plank hold while the other is doing sit-ups

  • 220722 Perjantai A Strength

    Split jerk 3-2-2-1-1
    @70-90% 1RM

    Every 2min

  • 21min EMOM (7 rounds) Workout

    CONDITIONING

    21min EMOM (7 rounds)

    1) 10-20 Wallball
    2) 7-14 Up&Down
    3) 7-14 cal Airbike

    RPE 3 to 4

    This can escalate pretty quickly if you start with too high rep scheme. You should have around 15sec to rest on each minute.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    3-10 Bar Muscle-Up

    Every 90sec x6

    RPE 3+ to 4

    Tailoring Options

    Bar MU → Jumping Bar MU

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds for time:
    300m Row
    9 Hang Squat Snatch @40/30kg
    50 DU

    RPE 3 to 4, go by feel

    Target: unbroken reps

  • Alkavalla 2 min 6 kierrosta Workout

    Alkavalla 2 min 48 min ajan.
    (6 kierrosta)

    1. 8+8 yhden käden kahvakuulamaastaveto, 8+8 yhden käden kahvakuulaheilautus
    2. Laite
    3. Pallo/säkki sylissä kävely
    4. 10-20 Laatikon yli askellus
  • WOD Workout

    Every 5 min x 6:
    A) For time:
    800m Run/ or row 1000/800m

    B) For time:
    20 Russian KB Swings @24/16kg
    20 Sit-ups
    20 Box jumps @60/50cm
    20 Push-ups / Kneeling

    Alternate "A" and "B" ! ( 3 sets each)

    EXTRA :
    Every 90" for 5 sets do:
    Arch Hold, 30 secs

  • Jähy Workout

    Emom 15

    1) 45s Kone
    2) 6-12m Askelkyykkykävely
    3) 4-6 Joogapunnerrus