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-
KE&TO 27-28.8.25. BASIC Workout
Warm Up
2 rounds
2 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@light to moderate weight
rest 1.5-2.5 min bwn sets
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn setsAccessory Work
2 sets
12-15 dumbbell deadlifts
16-20 db gorilla row alt hand
22-26 alt leg v-ups
rest 2-3 min bwn sets -
Weightlifting workout (klo 17) Workout
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28.8.2025 Front Squat ( Strength ) Strength
Front squat, rest 2:30-3:30 b/t sets
7 @ 75-77%
5 @ 79-81%
3 @ 83-85%
7 @ 77+%
5 @ 81+%
3 @ 85+% -
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26.8.25 Workout
Accessory
3 rounds for quality
5 strict chin ups (kumppari jos tarvii)
20-15s dip top hold*
15-10s bottom of the dip hold**
- rest as needed*dipin yläasennossa pito (renkailla)
**dipin ala-asennossa pito (renkailla) -
26.8.25 Workout
At 00:00
3 rounds for time:
21 wall ball @9/6kg
15 deadlift @60/40kg
9 box jump overs @60/50cmTime cap: 12min
At 15:00
3 rounds for time:
21 toes to bar / knee raises
15 box jumps @60/50cm
9 shoulder to overhead @60/40kgTime cap: 12min
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27.8.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10× KB/DB SINGLE LEG ABDUCTED RDL
10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL
10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW
10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP
10× HANGING LEG / KNEE RAISES
30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle
10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee--
video: KB/DB SINGLE LEG ABDUCTED RDL
video: SUPINATED BENT OVER ROW 0:54
video: BAND PULL APART
video: BAND FACE PULL
video: SEATED W-WALL SLIDE
video: ARNOLD PRESS 1:58
video: UPRIGHT ROW - videolla tanko versio
video: RUSSIAN TWIST with PRESS
video: DIPS *tricpes
video: BENCH DIPS
video: HANGING LEG RAISES
video: HANGING KNEE RAISES
KEHONHUOLTOA!
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