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
  • 2 liikettä Workout

    50 kaloria soutu
    30 Kp tempaus
    40 kaloria soutu
    30 Kp tempaus
    30 kaloria soutu
    30 kp tempaus
    20 kaloria soutu
    30 kp tempaus
    10 kaloria soutu
    30 kp tempaus

  • 7.6.2025 EasyWod Strength

    Deadlift ( Deadstop )

    3-3-3-2-2-2-1-1. Start ~75% and building.

    Go Every 2:30

  • Treeni 3 (TO tai PE) Workout

    Warm Up
    banded pulls + banded hip activation
    then 2x
    1 min air bike
    4 inch worm + push up
    8 cossack squats
    12 hollow rocks

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
    rest 2-3 min bwn sets
    Thruster from ground 3x5reps@60-65-70%
    rest 2-3 min bwn sets
    Weighted Chin ups 3x5reps@40+45-50% + 10 barbell bicep curls right after (hallittu tempo)
    rest 2-3 min bwn sets

    Metcon prep:
    One set
    20 sec row
    10s off
    6-8 wall ball
    10 sec off
    20 sec row
    10 sec off
    20 sec db snatch

    rest 2-3 min and start workout

    Metcon ( 3 rounds)
    Emom 12
    1) row x 12/9 calories
    2) wall ball shots x 10-12 reps
    3) row x 12/9 calories
    4) db snatch x 10-12 reps

  • 8.11.2024 Workout

    MODERATE-HEAVY WEEK 5/11


    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    5x/side HIP AIRPLANE
    10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
    10+10/side step OH WALKING LUNGE *plate + 90/90 HIP FLEXOR STRETCH
    5x PULL UPS *banded/bw
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG


    video: BAND PULL APART

    video: BAND 1-ARM FRONT RAISE

    video: 90/90 HIP FLEXOR STRETCH


    TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
    2x2x[1+1+1+1]@barbell, rest btw sets 1min

    --

    SNATCH
    2x3@barbell, 3@up to 83%, sn-%, rest btw sets 2min


    TALL CLEAN + TALL SQUAT/POWER JERK + SPLIT JERK *tall flat footed, split both side 2=1+1
    2x2x[1+1+2]@barbell, rest btw sets 1min

    --

    CLEAN + SPLIT JERK *split both side
    2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@83%, jerk-%, rest btw sets 2min


    FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 25% bs-%
    3@up to 85%, then DROP SETS 3-4x3@-10%, fs-%, rest btw sets 3min


    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds, no shoes - light weight
    A1. max reps ROLL ABS *don't do to failure
    A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
    A3. 10-12x weighted SIT-UPS

    Rest as needed

    KEHONHUOLTOA!


    video: SEAL ROW

    video: BARBELL BW ROW

  • 1.6.2025 Cooper Progressio - omatoiminen Workout

    Yhtäjaksoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

  • WOD Workout

    AMRAP 10mins
    1 Kipping Handstand Push-up. ( Scaling : box HSPU/ Hand release push up)
    1 Kettlebell Deadlift, 2x24/16 kg
    2 Kipping Handstand Push-ups
    2 Kettlebell Deadlifts,
    3 Kipping Handstand Push-ups
    3 Kettlebell Deadlifts,
    ...
    Continue adding 1 rep each round to each movement until time expires.

    Complete 40m Kettlebell Farmer's carry 2 x 24/16kg after each round!

  • Pendlay Rows Strength

    5 sets:
    4 Pendlay Rows @9/10 RPE
    - Rest as needed btw sets
    - Use straps to go heavy

  • Bench Press 10RM Strength

    In 8 sets:
    Build to days 10RM Bench Press, starting with empty barbell.
    - Rest max 2min btw sets

  • 45 min Juoksu, boksi ja kuula Workout

    45 min

    Juoksu korttelin ympäri
    40 askellus laatikolle
    30 Kahvakuula heilautus pään päälle

  • 13.-14.12.2024 CLEAN + JERK Strength

    *lähestyminen 20min

    2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

    TAI

    2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min