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

Valakyykky 5,5,5 Strength

Valakyykky 5,5,5

nousevilla painoilla
tauot 2 min
Deadlift cycle 4 week 1 Strength

Add another 5kg to previous total (90%+5kg +5kg+5kg) = 90% +15kg
Please talk to the coaches if the last cycle was tough or you missed sessions!
Week 1: 65% x 5, 75% x 5 85% x 5+
12.1.2024 Strict Pull-Ups Strength

Strict Pull-Ups

2-2-2-2-2-2

Go Every 2:30
5 Rounds for time Workout

10 strict HSPU
40 double unders
14 db squats/x22.5/15kg
Rest 90 secs between rounds
TC 22 Mins
27-21-15-9 Workout

27-21-15-9
Pull up
DB snatch
Burpee over DB

TC 12 Mins
Machine Friday Workout

8x 30 Seconds Row or bike, ski or tredmill : 2:30 minutes rest.

Less working time than last week, you should go all out and hopefully be able to hit similar calories.
Stay on the same machine!

Anaerobic sprints!

Post total cals
Power clean Strength

Power clean 5x2 85%

All sets the same
Outside Workout Workout

20 Min AMRAP;
250m Run
3 Rounds:
14 DB Snatch 22.5/15kg
14 lunges 22.5/15kg
10 Tricep extensions
Front squat Strength

10x3 front squat 70% target for all sets
90 secs rest
Bent over rows w. DBs or KBs Strength

Bent over rows w. DBs or KBs
4x8r
60s. recovery

Need a training program?

Valakyykky 5,5,5 Strength

Deadlift cycle 4 week 1 Strength

12.1.2024 Strict Pull-Ups Strength

5 Rounds for time Workout

27-21-15-9 Workout

Machine Friday Workout

Power clean Strength

Outside Workout Workout

Front squat Strength

Bent over rows w. DBs or KBs Strength