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-
barbara Workout
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18.08.2026 (PM) Workout
Strict Press
A) Build Up To Days Heavy 1RM
B) 2x3 @75-80% From 1RM
Gymnastics
A) 3-4 Rounds Of:
- 15 Cal Ski (Fast)
rest 30s
- 1 Set of rMU
rest 30s
- 5 Wall Walk (Fast)
rest 3min
B) Strength
EMOM 12
1) 10-15 DB Bench Press
2) 10/8/6 Strict Chin Up (weighted)
3) 10 Parallette DipOptional Metcon
Echo Tabata (8x20s on/10s Off)
- Max Cal Echo
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Treeni 3 (torstai) Workout
Warm Up
Speed Ladder Drills for 5 minutes
straight to
3-5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleansWeightlifting
3x muscle clean + power clean + squat clean@35-50%
6x clean + hang clean@60-90%
rest 1.5-2.5 min bwn sets
3x2 push press + 2 split jerk@35-50%
6x1 push jerk + 1 split jerk@60-90%
rest 1.5-2.5 min bwn setsMetcon (at 80-85% effort)
For time
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
10 ring muscle ups / 15 bar mu / 20 c2b pull ups or pull ups+ 20 push ups)
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
time target 12-15 minutes for this. -
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Conditioning Workout
5 Rounds:
500/400 m Row
16 Alternating Dumbbell Snatches @22,5/15kg
16 Box Jump Overs @60/50cmRest 2 min between rounds.
Rpe 4 Time Cap: 30 min Pääpointit: - Kehittää aerobista kapasiteettia, liikkeiden kapasiteettia sekä kykyä ylläpitää tasaista työtehoa kierroksesta toiseen. - Pyri pitämään soutu tasaisena ja hallittuna kaikilla kierroksilla. - Jaa dumbbell snatchit ja box jump overit tasaisesti, vältä turhia taukoja. - Tavoitteena on säilyttää mahdollisimman tasainen kierrosaika kaikissa viidessä kierroksessa. Skaalaukset: Row - matka DB snatch - paino Box jump over - boksin korkeus - askellus