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

Basic conditioning Workout

40-50min HR 60-65%
Ei pitkää tasavauhtista hölkkää.

Cool down:
15min Stretching
Warm up Workout

2-3 Rounds:
1min Easy row
10 Lat pull down
10 Hollow rock
10 Arch rock
10 Scap pull up
10 Banded pass over
Swim Workout

Swim. Reps = m
Muscle & Power, YV2 Strength

One-arm DB Row 4x 10+10 reps
Week 4 - T2B Progressions Workout

T2B Progressions into
12 Minute EMOM
Min 1 – Max Kipping T2B / K2C
Min 2 - Hollow Hold (40 Secs)
Min 3 – Rest
Syvävenyttely Workout

Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

Voit halutessasi ottaa oman joogamaton tms. mukaan.
Back squat 6 x 2 Strength

Back squat
6 x 2, 3 min rest
Last set 2x reps or 'till failure
Accessory Workout

3 Rounds:
8 Ring face pull
8 GHD Back extension with snatch grip
6/6 Windmill
Tiistai 10.11. Workout

Mobility
DB Bench Press & Chin-ups Workout

3x superset of:
12 DB bench presses + max reps chin-ups
- 2min Rest

Need a training program?

Basic conditioning Workout

Warm up Workout

Swim Workout

Muscle & Power, YV2 Strength

Week 4 - T2B Progressions Workout

Syvävenyttely Workout

Back squat 6 x 2 Strength

Accessory Workout

Tiistai 10.11. Workout

DB Bench Press & Chin-ups Workout