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-
-
-
29.12.2025 PUSH PRESS Workout
*you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min
-
29.12.2025 PUSH PRESS Strength
*you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min
-
-
WOD Workout
In 12:00
50 Wallballs @9/6kg
40 Barbell Bent over row @50/35kg
30 Machine cals
20 Front squat @50/35kg
Remaining time AMRAP: WallballsOPTIONAL COOLDOWN
2-3 sets for quality
20 banded pull through
10/10 pallof press
30"/30" pigeon stretch -
INTERVALS Workout
3rounds:
90s ON/30s OFF
1) echo
2) walking lunge
3) kb farmer carry
4) burpee broad jump -
BASIC CONDITION Workout
25min Amrap with a partner:
60-cal Ergo
20 strict pull ups
–You go, i goScaled WOD
25min Amrap with a partner:
40-cal Ergo
10 strict pull ups (kuminauha/matala tanko)
–You go, i go -
10.4.2026 CLEAN + SPLIT JERK Strength
*työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 85-90%, jerk-% rest 2min
-