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

5x2 deadlifts Strength

Deadlifts

2 - 2 - 2 - 2 - 2

105-115% of 5RM.
Eternia Workout

For time:

1000m run
100 air squats
80 kb Swings 24/16
60 push-ups
40 pull-ups
20 weighted box step overs with kb 16/12
Soututekniikkaa Workout
10-15 min soututekniikkaa:
1. Legs only
2. Legs + hip extension only
3. Legs + hips + pull & stop
4. Legs + hips + hands + reverse
5. Damper testing = 3-4x30s row to find best damber for one
OHS countdown Strength

5 - 4 - 3 - 2 - 1 overhead squat

60 - 70 - 80 - 90 - 100% snatch max. Tarvittaessa lisää 10% jokaiseen sarjaan. Lepää 60s.
Deadlift Strength

DL: 4x6
Overhead Squat 3x5rep Strength

OHS 3x5 rep
Front squat 10x10, 2 min rest Strength

Front squat, ten sets of ten with 2min rest between sets.
Takakyykky 3RM ja max toistot @70% Strength

Takakyykky 3RM ja max toistot @70%
15 min alkavalla minuutilla Workout
15min alkavalla minuutilla
1. 6-10 varpaat tankoon
2. 6-10 thuster
3. 8-12 käsipainotempaus
Työntö (telineestä) 5x2, kohtalainen paino Strength

Työntö (telineestä) 5x2, kohtalainen paino

samat painot, 2 min tauot

Need a training program?

5x2 deadlifts Strength

Eternia Workout

Soututekniikkaa Workout

OHS countdown Strength

Deadlift Strength

Overhead Squat 3x5rep Strength

Front squat 10x10, 2 min rest Strength

Takakyykky 3RM ja max toistot @70% Strength

15 min alkavalla minuutilla Workout

Työntö (telineestä) 5x2, kohtalainen paino Strength