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

Pe 10.1.2020 Sali: maastaveto Strength

Valakyykky 5x5 (liikkuvuus/tekniikka)
Maastaveto 4x8x50%, 5x60%
Kelkka omapaino x 5 suoraa (ees-taas)
Suorinjaloin mave yhdellä jalalla 2x15 / jalka
Extra Credit 12-01-2020 Workout

*Choose 1:
- Reverse Hyper: 3 x 20. Rest 60s.
- Rollback Triceps Extensions: 3 x 15. Rest 60s.
- DB shrugs: 3 x 15. Rest 60s.
M Bike 40min. Workout

Bike 40min. hice 15km
Basic condition Workout

PK 30 min:

75m Suitcase carry R

75m Suitcase carry L

30-60s Handstand hold / Handstand climbing on a plate

20m Sledge Push
"Push it through" Workout

CONDITIONING

Buy in: 6 Rope Climb

Then

7-5-3 Devils Press @22,5/15kg
14-10-6 DB Front Squat

Cash out: 10 Ring Muscle-Up or Jumping Ring Muscle-Up

RPE 4

Tailoring Options:

Decrease loading and/or rep scheme
Extra Credit 09-01-2020 Workout
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
Strength Strength

Deadlift 4x10
EASYWOD 10012020 Strength

*Etukyykkytekniikka / 3 x 5 etukyykky

*Köysikiipeilytekniikka
*Kahvakuulailutekniikoita (heilautus ja rinnalleveto)
27 Earth spins Workout

For time:

27 DU
27 Cal. BikeErg
27 Wall Balls
27 DU
27 Cal. SkiErg
27 Boxjump over
27 DU
27 Cal. Row
27 Ttb
27 DU
The Rookie Test Workout

3 rounds:
Round 1.
4 min AMRAP
Cal row 21/ 16
Row over burpee x 16
Kettlebell swing x 21

Rest 4 min

Round 2.
4 min AMRAP
Cal row 16/ 12
Row over burpee x 12
Kettlebell clean&jerk x 16

Round 3.
4 min AMRAP
Cal row 12/ 8
Row over burpee x 8
Kettlebell snatch x 12