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

Pull Up + Chin Up Workout

3 x 10
Odd rep chin-up even rep pull-up…etc..
UNBROKEN!
Use weight if needed
Emom 10 Workout

4x Pistols
Odd: Right leg
Even: Left leg
Pistol Emom 8 Workout

Pistols 4-6x
Odd min: right
Even min: left
KB Suitcase Lunge 3x20 Strength

KB suitcase lunge
3x20 AHAP
3 pos. squat snatch Strength

8 x every 3 min
3 pos. snatch
Built up to a challenging weight
RPE 7-9

high hang, knee, start
( to squat )
Compare to 16.5.

Develop control of the bar path through all pulling positions
Build consistent timing and acceleration
RPE 7–9, Challenging, but clean and repeatable
Coach tip:
Keep the bar close throughout the lift
Maintain the same rhythm in every rep
Rannikon Sankarit: WOD Samppa Aka Lihamyrsky Workout

5 kierrosta aikaa vastaan:

3 MU*
30 Tuplaa

TC:10min

***skaalauksia:
Jalat maassa hyppy renkaisiin tai tankoon
Burpee+pull up
Leuka/C2B
Bench Press 1 RM Strength

Bench Press 1 RM
Day 09.3 Strength

4x5 Front Squat @ 75% of max Front Squat
20.4.2026 Sprint Workout

For time :

Row 500/450m
30 Wallball Shots 20/14p
20 Bar Over Burpees
10 Deadlift 80/60kg

TC 7
Snatch pulls 3x2 Strength

Snatch pulls 3x2 under the knee (use 85-100% of 1RM)

Need a training program?

Pull Up + Chin Up Workout

Emom 10 Workout

Pistol Emom 8 Workout

KB Suitcase Lunge 3x20 Strength

3 pos. squat snatch Strength

Rannikon Sankarit: WOD Samppa Aka Lihamyrsky Workout

Bench Press 1 RM Strength

Day 09.3 Strength

20.4.2026 Sprint Workout

Snatch pulls 3x2 Strength