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-
EASY: WB & Row w/ partner Workout
For time w/ partner, YGIG, divide anyhow:
70/62/46 - 50/44/38 - 30/26/22 cal row
70 - 50 - 30 wbTC: 15
HUOM! Kummankin version päivän treenistä voit tehdä millä tahansa tunnilla. -
3. Dips vs. DB Alternating Bicep Curl Deload Superset Workout
Triceps vs. Biceps – 4 rounds (each superset)
Dips – 12 reps
DB Alternating Bicep Curl – 12 reps (15/10 kg)
30–60 sec rest between supersets -
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Bench Press Strength
10 sets:
Start from empty barbell and build up to days heavy 10 reps.
- Rest 1min btw sets -
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4.3.2025 How fast you can go ? Workout
4 or 6 Rounds, each for time
24 Double-unders
6 Overhead squats @ 43/30kg
24 Double-unders
12 Toes-to-bars / Chest-to-bars pull-ups (alternate rounds)
– Go every 3:00 –Intent. Work on your movement speed. Aim to be faster each round. Take a problem-solving approach of trying to figure out what small thing you could change each time and what to keep (what needs improving and what worked).
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WEIGHTLIFTING EXTRAS Strength
Front squat
4 x 6 x 75%
rest 2-3 min4 rounds:
6-10 x wide grip pull up
15-30s L-sit
rest 1.5-2min between rounds
