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

Grindcore Workout

5 rounds for time:

10+10 db walking lunges
5 d-ball cleans
10 ghd sit-ups

Q7AV
Shoulder Press (DELOAD) Strength

6 sets of shoulder presses
Set 1: 5 @65%
Set 2: 5 @68%
Set 3: 4 @70%
Set 4: 3 @72%
Set 5: 2 @75%
Set 6: 1 @80%
- Rest 2min btw sets
PK ekstra Workout

Easy 60-90 min run or walk
Or Ergs
10-15 rounds
3 Min Erg I
3 Min Erg II
Competition: Turun tuomiopäivä Workout

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps, last 45 m sprint)
28.

Total placement 27/40
FULL REST Workout

if you really want to do something, stretch, take a nap.
Do not spend your day at the gym.
RaakaRive Riipusta x 5 Strength

RaakaRive Riipusta x5. Maksimi Paino 5:lle Toistolle.
Muscle & Power, AV1 Strength

Front squat 10-8-6-4 reps
Back squat 6x10 Strength

Back squat
Push-up EMOM Strength

Push-up EMOM for 10min
OPTIONAL Workout

2-4rounds:

10-30s hollow hold
10-30s chin over bar hold

Need a training program?

Grindcore Workout

Shoulder Press (DELOAD) Strength

PK ekstra Workout

Competition: Turun tuomiopäivä Workout

FULL REST Workout

RaakaRive Riipusta x 5 Strength

Muscle & Power, AV1 Strength

Back squat 6x10 Strength

Push-up EMOM Strength

OPTIONAL Workout