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

Press and Jerk training Strength

Shoulder press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
+ keskivartalotreeniä (ghd, back extensions, l-sit ) 2-3 erää 30-45 sec työajat per liike.

Ei faileja, pyri niin ettei tartte laskea painoa kertaakaan alaspäin. Tekniikka edellä.
Met-Con 03092015 Workout

Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con

AMRAP 5 Minutes
7 Toes to Bar
7 Sumo Deadlift High Pulls 135/95lbs

4b. Gymnastics

30-20-10
Box Jump Overs 24/20″
Alternating Pistols
”Freddie´s revenge” Workout

5 rounds
5 push jerks 85kg/57,5kg
10 burpees
Deadlift Strength

DL (clean grip): 2x3
4 rounds for time Workout

4 RFT:
500m Row
10 x OHS (70/47.5kg)

(Time cap 15min)
Lepäilyä ja kehonhuoltoa. Workout

Muista levätä ja ottaa rennosti, huolla tarpeen mukaan kehoasi.
treshold metcon Workout

For time
Buy in: 1000m row
and then
5 rounds of :
400m run
20 kbs 32/24 oh (pohja kattoon, kädet suorana ylhäällä)
Morning Cardio 030915 Workout

3min AMRAP
DU

25min AMRAP

30 Ground to OH (Medball)
20 Deadlift 60/40kg
10 Burpee over Bar
5 Chest to Bar

3min AMRAP
DU
Kyykkä Strength

Takakyykky 4 x10
Cardio 15/2015 Workout

16min AMRAP of:

1 Thrusters 50/35kg
1 Toes-to-bar
2+2
3+3
4+4 ... and so on.

Need a training program?

Press and Jerk training Strength

Met-Con 03092015 Workout

”Freddie´s revenge” Workout

Deadlift Strength

4 rounds for time Workout

Lepäilyä ja kehonhuoltoa. Workout

treshold metcon Workout

Morning Cardio 030915 Workout

Kyykkä Strength

Cardio 15/2015 Workout