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

Viikko 1 Workout

Viikko 1 (kisoihin valmistava pätkä) (1/2) Ens viikolla kisaviikko.
ensi viikolla terwaan kisailijoille erilainen viikko kokonaisuus kuin muuten treeneissä. viikko 3 pidetään leppäily/kevennys/siirtymäviikkona.
Back squat Strength

5 x 3
Saturday Grind Workout
20 rnds w. partner, change after full rounds

3 ttb
6 target burpee
9 wall ball

3'rest

50 syncro alt. DB snatch @20/10kg
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T.C.:30'
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Lunges 10-10-8-8 Strength

Lunges 10-10-8-8
Upper body Workout

A: Push ups 1xMax
B: Wide push ups 1xMax
C: Kneeling flared narrow push ups 1xMax
PARTNER METCON Workout

6X 3MIN ON/1MIN OFF IN PAIRS
Alternating A&B

A)
- 20x Synchro DB Snatch
- 10x Synchro Burpee
+ Max Reps: DB Box Step Up (Split)

B)
- Max Calories Erg (Split)
DEADLIFTS + ACCESSORIES Workout

FOR QUALITY

Romanian Deadlift 5x10-15
Between sets:
- 30-60s Chinese plank
- 10-15 Bent over DB reverse fly

*rest as needed
26.12.24 Workout

Every 2.30 x6

16 kb swing @24kg
8 hspu
6 burpee box jump over
26.12.24 Strength

WEIGHTED PULL UP

4x6
Every 2min
Biceps & Triceps Workout

4 supersets:
10(each) Alt. Double DB Hammer Curls, other hand holds on top
15 Cross Banded Supine Grip Tricep Extensions (pull downs)
- Rest 1:30 btw sets

Need a training program?

Viikko 1 Workout

Back squat Strength

Saturday Grind Workout

Lunges 10-10-8-8 Strength

Upper body Workout

PARTNER METCON Workout

DEADLIFTS + ACCESSORIES Workout

26.12.24 Workout

26.12.24 Strength

Biceps & Triceps Workout