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

Pull&push Workout

For time:
5 rounds
20 push ups
100 m shuttle run
1 rope climb

Time cap 12 minute
Mäkikotka Workout

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute
4 Rounds for Time Workout

4 Rounds for Time
6 Deadlift
6 Thrusters
10 Box Jumps
20 Butterfly Sit Ups
Chin ups Strength

5 x max reps
9.12.2021 Workout

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt
Deload vecka helkropp Strength

A1: Back squat 5-5-5
A2: Lat pull downs 3set
B1: Bench press 3set
B2: Nordic curls 3x6
C: DB Shoulder flys 3set
Engine program test 1 part 4 Workout

Max reps burpee to target
Engine program test 1 part 3 Workout

max cal row
Engine program test 1 part 2 Workout

max cal assault bike
Engine program test 1 Workout

7min max cal ski erg

Need a training program?

Pull&push Workout

Mäkikotka Workout

4 Rounds for Time Workout

Chin ups Strength

9.12.2021 Workout

Deload vecka helkropp Strength

Engine program test 1 part 4 Workout

Engine program test 1 part 3 Workout

Engine program test 1 part 2 Workout

Engine program test 1 Workout