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

Extra Credit 31-01-2021 Workout
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)
VKO4 Treeni 3B Workout

Kevyttä hikoilua ja liikkuvuusharjoitteita

-> 20-30 min liikettä
- vuoroin 1,5 minuuttia kevyttä pyörää tai soutua, vuoroin 1min liikkuvuusharjoitteita

Muutamia hyviä liikkusuuvusliikkeitä:
VKO4 Treeni 3A Strength

Joka kolmas minuutti x 5

3 x takakyykky @65%
3 x korkea boksihyppy

*Hyvä tekniikka ja nopea tempo kyykyssä, pitäisi tuntua kevyeltä. Kyykkyjen jälkeen heti perään hypyt.
martin bell Workout

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.
30.1.2017 Ma Perusryhmä (Punttikoulu001) Workout

Jalkakyykky 3x5x70% (prosentit suuntaa antavia)
Penkkipunnerrus 3x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20
MAYFLY PRO TRACK Workout

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30

Yoke Carries- moderate load
Extended Arm Sled Drags- moderate load

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double Unders

Goal: sub 20 mins

C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7/10.
27.1.2021 Nuutti Strength

Front Squat

5 x 4 x 75%

SO 3:00
27.1.2021 Nuutti Workout

EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal
27.1.2021 Nuutti Workout

AMRAP 15

12 Box jump overs
12 Deadlift
9 Bar faciing Burpees
9 Hang power cleans
6 bar muscle Ups
6 Push Jerks

60kg
Strength + conditioning Strength

110 min
WU for 15 min

1.Back squat
5x5x75 %
- 67.5 kg

2.Conditioning
A. FT, IGYG:
50 DB thruster 2x10 kg
50 cal ski erg
50 DB snatch 17.5 kg
50 cal AB
50 rev. lunges 2x15 kg
Time: 12.58

B. AMRAP20:
15 KB deadlifts 2x14 kg
20 squat jumps
15 KBS 16 kg
15 push ups
8+8 KB snatch 12 kg
Rest 1 min b.r.
Times: 3.20, 3.05, 3.00, 2.57, 3.10

3.Core
Tabata sit ups