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

AMRAP 15 min (basic) Workout

AMRAP 15 min

50 m Farmer's Walk
7 Box Jumps
7 Push Presses
13.1.2019 Workout

*Running o'clock
*

21-21-21
Deadlift 70/50kg
bar over burpees
15-15-15
squat clean 70/50kg
pull ups
9-9-9
Snatch 70/50kg
deficit hspu (10 cm)

Rest 2 min

Row 1000m

Rest 2 min

50 Wb 20/14p
100 du´s
yoga Workout

yin yoga - daily burn
12.1.2019 Sali Workout

Takakyykky 5x2@80%

7 x (rive + 2 x etukyykky + työntö)@70 -

VAPU 5x5@60-70%
11.1.2019 Sali Workout

Penkkipunnerrus 5x8@60-70%

Pystypunnerrus käsipainoilla 5x8-12 per käsi

Te otteella VAPU 3x8

Tempaus 6 x 1 @70-80%
Omatoimi ekstra Workout

Practise Double unders for 5 mins
Practise rope climbing for 5 mins
Then you do 3-5 rounds of :
20 sec of du + 1-2 rope climbs / lower rope climbs
rest 1,5-2 min bwn rounds.
10.1.2019 Workout

EMOM 10
1 min : 3 x back squat 70-75%
1 min : 1 x front squat, same weight
Gymnastic metcon Workout

• For Time:
GHD Sit Ups 30 reps
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps
10.1.2019 Workout

7 x AMRAP 2

Row 18/15 cal
8 rower over burpees
remaining time max reps thrusters 50/35kg
rest 2 min btw rounds

(ekalla kiekalla pitää jäädä yli 30 sek trustereille, jos ei niin te vähemmän burpeita)
Metcon Workout

4 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

Need a training program?

AMRAP 15 min (basic) Workout

13.1.2019 Workout

yoga Workout

12.1.2019 Sali Workout

11.1.2019 Sali Workout

Omatoimi ekstra Workout

10.1.2019 Workout

Gymnastic metcon Workout

10.1.2019 Workout

Metcon Workout