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

Gymnastic skills Workout
3-5 rds for QUALITY AND SPEED:
- 2-6 rMU
- 10m HS walk
W:R 1:2
1.4.2019 Ma "kevyt viikko / kokokroppa1" Workout

Kyykky 6x3x65-75% (räjähtäviä/teknisiä) sarjojen välissä hypyt x3

Vinopenkki 3x6 TAI penkki kp 3x10

Etuheilautus yhdellä kädellä 100 toistoa mahdollisimman putkeen, vaihda kättä aina joka 10.toistolla

Pohkeet 3x max.toistot
Endurance Workout

Interval of:
1 Interval of:
Assault Bike 40 Kcal @ max effort
Full and complete rest.
1 Interval of:
Assault Bike 30 Kcal @ max effort
Full and complete rest.
2 Interval of:
Assault Bike 20 Kcal @ max effort
Full and complete rest each interval
Morning Run Workout

First Morning Run of 2019
31.3.2019 Session one Workout

Juoksemaan

15 min PK
15 min VK
15 min PK
30.3.2019 Workout

45 minutes Run
29.3.2019 CF Workout

Takakyykky 6x3@80%

Rinnalleveto + työntö

10 x (1+1)@70-80%

EMOM 10

Polvelta raakarive + polvelta rive

1+1@50 ->
15.3.2019 CF Workout

Takakyykky 1RM

(1x10@50%, 1x8@60%, 1x5@70%, 1x3@80%, 1x2@85%, 1x2@90%, 1x1@95%)

Raakatempaus + tempaus

8 x (2+1)@70-85% (te)

Raakarive + työntö

5 x (3+1)@nousulla raakarive 3 max
Extra Credit 30-03-2019 Workout

Easy 800-meter jog or 1k row or a 4-minute easy bike.
Muscle & Power, YV2 Strength

Chin up max reps, then 3x 50%

Need a training program?

Gymnastic skills Workout

1.4.2019 Ma "kevyt viikko / kokokroppa1" Workout

Endurance Workout

Morning Run Workout

31.3.2019 Session one Workout

30.3.2019 Workout

29.3.2019 CF Workout

15.3.2019 CF Workout

Extra Credit 30-03-2019 Workout

Muscle & Power, YV2 Strength