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

Deadlift Strength

DL: 4x4
25.1.2022 Bench Press Strength

Bench Press

2x4x80%
2x3x85%
2x2x90%
OPTIONAL Workout

3rounds:

10+10 Db row
10+10 curtsy lunge
18.1.23 Strength

EMOMx5
1 Snatch @70% w/ 2s pause below the knee

-rest 90s

EMOMx5
1 Snatch @75% w/ 2s pause in the catch
Max reps butterfly c2b pull-ups Workout

Max reps of butterfly c2b pull-ups.
Painonnosto Workout

Rive ja työntö
WOD: "Christine" in intervals Workout

E7MOM x4: round of "Christine"
500/400m row
12 deadlift @bodyweight
21 box jump (60/50)

Target: <3:30 / round. Tailor weights / reps so, that target can be achieved.
Ke 15.2.2023 kisa: maastaveto Strength

Maastaveto 5x2x77,5%

Jalan loitonnus kumpparilla 3x15 / jalka

Etuheilautus yhdella kädellä 3x15 / käsi

Bulgarin Split Squat 3x15 / jalka
-kevyt (15-40kg)
Conditioning Workout

40-30-20-10cal for time:
- Row
- Ski
- AB

So its 40 on each machine, then 30, 20 and 10. Just keep moving and do this by the feeling. Use this for cooldown, recovery and to build your engine.
Morning Intervals Workout

6x 4min ON/2min OFF

A) 500/400m Row
20 Wall Balls
+
Max Cal in the remaining time

B) 500/400m SkiErg
20 DB Snatches
+
Max Cal in the remaining time

C) 1000/800m BikeErg or 24/19 Cal EchoBike
20 Box Jumps
+
Max Cal in the remaining time

Need a training program?

Deadlift Strength

25.1.2022 Bench Press Strength

OPTIONAL Workout

18.1.23 Strength

Max reps butterfly c2b pull-ups Workout

Painonnosto Workout

WOD: "Christine" in intervals Workout

Ke 15.2.2023 kisa: maastaveto Strength

Conditioning Workout

Morning Intervals Workout