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-
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Mamawod Workout
1) e1:45 x8, vaihdellen liikkeitä:
4-3-3-2 vauhtipunnerrus
6+6 yhdenjalan maastaveto2) 10min, kierros kerrallaan kaverin kanssa:
5 maastaveto
5 punnerrus
10 vuorikiipeilijä*maastavetopaino ~60%
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Strength Workout
4 rnds for quality
5/5 hip airplane
8 bent over T raises
8/8 dead bugbacksquat up to heavy double
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21.5.2026 Road to 5k ( Omatoiminen ) Workout
Juoksu
10 min kevyt
4 × 800 m vedot
palautus 400 m kevyt hölkkä10 min kevyt
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21.5.2026 Run Intervals Workout
Run intervals
4-6 Sets:
800m @ 10km pace
400m @ jog recovery– Walk/Recover for 4:00 before next part –
4 Sets
200m Stride @ 85-90% effort
200m @ walk/very easy jog recoveryIntent (strides). These are not sprints. The goal is to reinforce relaxed speed, coordination and efficient mechanics after the threshold work.
Execution notes (strides).
– fast but smooth
– relaxed shoulders and hands
– quick cadence
– upright posture