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

Höyry Workout

A)
Emom 16
12-15 Seinäpalloa
45s Viivajuoksua
RPE: 7-8

B)
1) 12x 40s ON 20s OFF

1) KK-heilautus
2) Vuorikiipeilijä

4min lepo

2) 12x 40s ON 20s OFF

1) Burpee boardjump
2) Kalorit

RPE: 8-10

C)
Loppuaika easy kone
lonkkien venyttelyä
Sinivalkoinen sisu Workout

Teams of 4
AMRAP 40
Buy in: 1917m row
1. 108 Wall Ball
2. 108 Sit-Up
3. 108 Devil’s Press
4. 108 Air Squat
5. 108 KB Swing
6. 108 Push-Up (hand release)
Every 5:00 → 5 synchro burpees
3.12.2025 SHOULDER PRESS Strength

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min
3.12.2025 Workout

MODERATE LIGHT WEEK 9/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

snatch, Clean & jerk training : you can make your own barbell technique

MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

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SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

KEHONHUOLTOA!
BASIC CONDITION Workout

40min amrap w partner
run 10x80m
80 pull ups
run 10x80m
80 push ups
run 10x80m
80 air squats
* -you go, i go*

Scaled WOD
Ergo 50cal
80 ring rows
Ergo 50cal
80 worm push ups
Ergo 50cal
80 air squats
* -you go, i go*
1.12.2025 Workout

MODERATE LIGHT WEEK 9/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

snatch, Clean & jerk training : you can make your own barbell technique

MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

SNATCH PULL
2@105%, 2×2@110%, sn-%, rest btw sets 2min

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

KEHONHUOLTOA!
Treeni 2 (tiistai) Workout

Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for bench and ring row as needed

Strenght
Pause Bench Press 3x3reps@60-75%
perform 6-8 feet elevated ring rows right after (fast up, control a bit when coming down)
rest 2-3 min bwn set
3-5 min emom
2 bench press @75-85%

Weightlifting
tall clean + press to split 3x3+3reps@25-30%
slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
power clean + hang squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 hang squat clean + 1 split jerk @75-85% of 1rm

Metcon (at 80-85% effort)
For time

25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
10 ring muscle ups / 15 bar mu / 20 c2b pull ups + 20 push ups)
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
time target 12-15 minutes for this.
Treeni 4 (perjantai) Workout

Metcon (at 60-70% effort)
3 rounds
4-5 min jog
3+3 turkish get ups @8-12-16/16-20-24kg
4-5 min ski erg
1-2 min HS walk practises as you like
10+10 side plank hip touches R/L

Accessory Work
3 sets
10 jefferson curls with 10kg
10 tempo hammer curls with light dumbbells
10 standing tricep extension with single db (10/15kg)
rest 2 min bwn sets
5.12.2025 Workout

MODERATE LIGHT WEEK 9/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

--

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

snatch, Clean & jerk training : you can make your own barbell technique

MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest btw sets 2-3min

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, - up to the starting weight, jerk-%, rest btw sets 2-3min

BACK SQUAT
1@up to 80-85%, 2×1@85-90%, bs-%, rest btw sets 2-3min

CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest btw sets 2min

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

KEHONHUOLTOA!
WOD Workout

Complete as many rounds as possible in 12 mins of:
Machine, 250/200 m - 2x Bike erg
15 Pull-ups kipping
Dumbbell Farmers Carry, 2x22.5/15 kg, 50 m