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-
7.3.25 Workout
Open Workout 25.2 (22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)Time cap: 12 minutes
♀ 29, 34, 38 kg
♂ 43, 52, 61 kg -
Arja Workout
3 rounds for time:
Start every round with 10cal ski
15-12-9
Wallball
Rope smash
Ring row -
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07.03.2025 Workout
Squat Clean
A) Primer
E2MOM X9
Set 1-3: 3 Squat Clean @75%
Set 4-6: 2 Squat Clean @85%
Set 7-9: 1 Squat Clean @90-95%*drop and go
B) Clean Pull 4x2 @110-120%
Bench Press
3 Waves:
1 Rep @Heavy
-Rest 2min-
3 Reps @Medium
-Rest 2min-
5 Reps @Medium easy
-Rest 2min-*jokainen aalto vähän raskaampi.
Accessories
A) 3x Superset:
- 10 KB Goblet Cyclist Squat (3sec jarruttava alas)
- 10-15 Hamstring Slides (link)
B) 3-4x 45-60s Spanish Squat Hold
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PTG TO 6.3. klo 18 Workout
LÄMMITTELY
60s./20s.
1. Hiihto/soutu
2. AKK - vuorikiipeilijä
3. Farmarikävely kuula toisessa kädessä (30s./puoli)
4. Istuen hyvää huomenta
5. Lähentäjä + kierto (30s./puoli)VOIMA
Sumo maastaveto
Toistot: 10, 8, 6METCON
EMOM 15min
15 etuheilautus
30s. soutu/hiihto
15 wall ball
20 vuorikiipeilijä
lepo -
Sumo maastaveto - toistot 10, 8, 6 Strength
Tehdään yksi lähestymissarja. Työsarjat nousevilla painoilla.
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