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-
Intervals Workout
4rounds: 30s ON / 30s Off
1) bike
2) wallball
3) box jump overrennon vauhdikas vauhtikestävyysharjoitus, not all out
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Front squat Strength
3x3
front squat (5s pause bottom of squat)
*3 high box jump after each set of squat) -
Joker Workout
Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) -
Hang squat clean Strength
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Assault Bike Intervals (25min) Workout
Assault bike intervals:
10 rounds IGYG (5 each):
30s at RPE5, 30s at RPE3————Rest 3min————
12 rounds IGYG (6 each)
30s at RPE8, 30s at RPE1-2) -
Conditioning Workout
Partner Workout
For time :Partner A : 60/50 cal row
Partner B : 15-12-9
Dumbell squat @2x22,5/15kg
Double Dumbell hang cleanSwitch when both partners are done!
2 rounds each person!3 mins rest
Partner A : 60/50 max cal row
Partner B : 15-12-9
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thrusterSwitch when both partners are done!
2 rounds each person!Total timecap : 35 mins
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Tempo Back Squat 33X1 Strength
5 sets of 3 Tempo Back Squats 33X1
Sets 1-2: @55% 1RM Back Squat
Sets 3-4: @60%
Set 5: @65%
- Rest 2-3min btw sets