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-
22.9.2023 Itäkaira Workout
3RFT:
50 Double Unders
First Round : 10 Clean & Jerks @ 60/42,5kg
Second Round : 8 Clean & Jerks @ 70/50kg
Third Round : 6 Clean & Jerks 90/65kg
500/450m Row -
22.9.2023 Big Shoulders ( itäkaira ) Workout
4 x 12 Biceps Curls alternating. Go Every 2:30
5 x 4 Plate Step-ups. Go Every 2:30
4 x Max reps wall facing HSPU. Go Every 2:30
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Erg and lunges Workout
12 Min
- 1 Min Erg
- 10 alt Reverse lunges 2x17.5kg DB FW pos
Every 5 seconds on the erg counts as a rep
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KAHVAKUULA RUUVIKATU Workout
EMOM 8
- Am.heiluri x 20
- Burpee x 10EMOM 8
- Thruster x 15
- Seinäpito 45sekEMOM 8
- Russian twist x 20
- Abmat sit ups x 15 -
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EASY: Partner intervals Workout
3min on - 1:30 off x6 w/ partner, alternate between a & b:
a) 10 db snatch - 5 box get over
b) 5 s.a devil's press - 7/5 cal air bike / bike erg / ski ergYGIG round at a time - one partner rests while other one completes a full round.
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Bench press 3x3 60%, 3x1rep 70%, 80% & 90%. Strength
Bench press 3x3 60% and 3 singles 70% ,80% & 90%.
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