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

30.11.2019 Workout

Recovery 17 min:
3 BMU
3 Strict HSPU
500 m row
Peruskestävyyskurssi harjoitus 8 Workout

Pace practice:

2min C2 bike
1min 15 wall ball + sit up
2min ski
1min 5+5 DB snatch + up&down

Be smart with machine’s

••••
••••

E4MOM x 10

Row 400 / 500m / moderate pace / 75-85%

Try to keep your 3k pace
Strength Strength

Deadlift 10-8-6-4-2
Metcon Workout

• 15 Min AMRAP of:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 16 reps (8/side)
C2B Pull Ups 16/12 reps
1:00 rest each round
Interval Workout

EMOM 16 mins (40-20)
1.min : Dumbell Double Cl&Jerk @22,5/15kg
2.min : Double under
3.min : Ring Row
4.min : Seated Pike compression
Endurance Workout

• 4 Interval of:
Assault Bike 2000 m @ > 90% MHR
1:1 rest each interval
Gymnastic Metcon Workout

• 4 Round of:
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
Toes to Rope 10 reps
GHD Hip Exstensions 20 reps
Optional accessory Workout

Optional Accessory
CONDITIONING

3 rounds for time:
27 DU
9 Burpee
3 Bar MU

RPE 3 to 4

Tailoring Options
DU→ Single Unders
Bar MU→ Jumping Bar MU
EMOM 10 min Strength

10 MedBall Clean
28.11.2019 Workout

Uimakoulu

Need a training program?

30.11.2019 Workout

Peruskestävyyskurssi harjoitus 8 Workout

Strength Strength

Metcon Workout

Interval Workout

Endurance Workout

Gymnastic Metcon Workout

Optional accessory Workout

EMOM 10 min Strength

28.11.2019 Workout