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-
Treeni 5 (lauantai) Workout
Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raisesStrenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-80-85% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-105% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+6+6reps + 20-16-12-12-12 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn setsMetcon
2 sets
21-15-9 reps for men / 15-12-9 reps for women
calories of rowing
9-7-5 reps
burpee over rower
rest 1:1 bwn sets -
16.12.25 Workout
10 rounds for time:
1 rope climb / 2 zombie
5 wall ball @9/6kg
6 db snatch @22,5/15kg-rest 4min
10 rounds for time:
1 bmu / 3 c2b / pull ups
5 burpee to target
6 box step overs @22,5/15kg -
16.12.25 Workout
EVERY 3.30min x4
13/10cal ski
6 bench press @70%
max set of (strict) hspuEli yksi sarja minkä saat tehtyä putkeen! Tai no ihan max kaks settii jos ekassa sattuu joku kämmi 😎
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Conditioning Workout
Partner workout for time;
50-40-30-20-10:
Machine cals
Box Jumps w. step down @60/50cm
DB Hang Squat Cleans @2x22,5/15kg
Double under or 2x single under each personOne person works - split as desired
Timecap: 35 mins
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Valentine’s day ❤️ Workout
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18.12.2025 Clean & Jerk ( Strength ) Workout
Clean + power jerk + split jerk
3 x 2+1+1 @ 70-75%, go every 1:30
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18.12.2025 PC + PP + PJ ( Strength ) Workout
Power clean + push press + pause power jerk
5 x 1+1+1 @ 50%, EMOM
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Crosstraining - Torstai Workout
KUNTOHARJOITUS
5 Kierrosta,Mahdollisimman monta toistoa ja kierrosta 3:00 minuutin aikana:
3 Raakaa rinnallevetoa
6 Etunojapunnerrusta
9 Ilmakyykkyä
1:00 minuutin lepo kierrosten välissä.
HUOMIOITA
Harjoitus kehittää vauhtikestävyyttä, räjähtävyyttä ja hieman voimakestävyyttä. Hyvin onnistuneessa harjoituksessa saat paukutettua toistoja sisään tasaisella tahdilla, mikä tarkoittaa sitä että tekisit treenin noin 80-85% effortilla.