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

PK Lenkki Workout

PK lenkki 35-45min

Run / Row / Bike

(HR: 60-75%/max HR)
Jerk (Max) 1 RM Strength

Jerk (Max) 1 RM
5X2 BTN Push Jerks + 1 OHS Strength

5X2 BTN Push Jerks + 1 OHS – work to a max for the complex, rest 2:00
Aattotreeni Workout

1000m soutu, 1 min lepo, 5x boksin ylitys yhen kuulan kans 30 m akk kahella kuulalla, 15x boksiylitys, 3x wallclimb, 5x boksin ylitys yhen kuulan kans 30 m akk kahella kuulalla, 15x boksiylitys, 3x wallclimb
Valakyykky Strength

5x65%, 5x75%, 5x85%
Kisaryhmän treenit 3.1 klo 18:00 Workout

a) Skill-emom 10 min (kahdella heikkoudella)

b) 15 min aikaa löytää 1RM front squat

c) Conditioning

For time:
50 Double-Unders
15 Back squat 60/40
100 Double-Unders
30 Back squat 60/40
100 Double-Unders
15 Back squat 60/40
50 Double-Unders
push press Strength

3x70%, 3x80%, 3+x90%
Maastaveto 3 x 5 Strength

5x65%, 5x75%, 5x85%
Pyramidi leikki Workout
1. Leuka, 2. Dippi, 3.jalkojen nosto, 4.Pistooli 5. thruster kuulilla, 6, burpee, 7. boxi, 8.wallball - pyramidi systeemi; 1 leuka, 2 dippiä, 1 leuka, 2 dippiä, 3 jalkojen nostoa, 1 leuka....wallballien jälkeen kerran takas alaspäin, boksit, burpeet... 20 min timecap
Back squat strength development week 3 Strength

working warm up descending from 12 reps (12-10-8-6) increasing the weight on the bar if comfortable
Perform 6 sets of 6 reps

Need a training program?

PK Lenkki Workout

Jerk (Max) 1 RM Strength

5X2 BTN Push Jerks + 1 OHS Strength

Aattotreeni Workout

Valakyykky Strength

Kisaryhmän treenit 3.1 klo 18:00 Workout

push press Strength

Maastaveto 3 x 5 Strength

Pyramidi leikki Workout

Back squat strength development week 3 Strength