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-
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MUSCLE RUUVIKATU Workout
Tessa Borodulin
8 alt. Front-rack reverse lunges RPE9
8 Kulmasoutu RPE 9AMRAP 12
5+5 yhden jalan askelkyykkyhyppy (mahdollinen lisäpaino)
10 lisäpainopunnerrus/punnerrus/tankopunnerrus
8 pass-the-plate
rest 1min between rounds -
Overhead Squat (DELOAD) Strength
3 sets:
3 OHS w/ pause @60-70% 1RM Overhead Squat
- Pause 3sec at bottom
- Rest 2min btw sets -
High Hang Power Snatch (DELOAD) Strength
5 sets of High Hang Power Snatches
Sets 1-2: 3 @50-55%1RM Snatch
Sets 3-5: 2 @55+%
- Rest 2min btw sets -
Mobility & Play Workout
Mobility session followed by some play (working on movements that feel mentally or physically tough during WODs).
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21.1.26 Workout
EMOMx12 (4 rounds)
1) 3 front squat -15s rest- 2 front squat @75-80%
2) 5-10m hsw / 2-4 wall walk
3) restKyykyissä tauon aika voit laittaa tangon räkkiin
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21.1.26 Strength
power clean EMOMS 2/3
emom x4
5 power clean @70-75%-2min rest
every 30s x4
2 power clean @75-80%-2min rest
every 30s x6
1 power clean @80-85%jokainen emom samalla painolla, lisää painoa kun toistot vähenee
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19.1.2026 PUSH PRESS Strength
*you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min
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Conditioning Workout