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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Main site Saturday 231202 Workout
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Voimanosto: to 30.11.2023 Apuliikkeet (loppuviikon omatoimitreeni) Strength
Etuheilautus 4x15
-sumo/puolisumo-asentoEtukyykky 5x5x50-60%
-% takakyykyn maksimistaKapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%
Vipunostot eteen levypainolla 3x20
-penkin päässä istuen -
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21.11.2023 Intervals Workout
4 Intervals
A1. 4-minute AMRAP
50 Double-unders
5 D-Ball Cleans 60/40kg
5 Wall walksA2. 4-minute AMRAP
12/8 Echo bike
6 D-Ball Squats 60/40kg
12 Chest-to-bar pull-ups / Toes-to-bars (alt rounds)Rest 3-minutes b/t intervals
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29.11.2023 PK Workout
90 Minutes @ HR Zone 2
10 minutes Ergo
3 Weighted Pull-ups
5m+5m Handstand Walk -
1.12.2023 PK Workout
2 Rounds :
15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg- Cool Down 5 minutes easy pace after last Bike
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1.12.2023 EMOM Workout
6 to 8-minute EMOM
Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute- Start each set with a wall walk
Score. Total reps on HSPU and GHD sit-ups
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Deficit HSPU Workout
5x every 2 min
7 Strict Deficit HSPU
- No prescribed deficit
- if can't press up do every 3 min negative deficit HSPU
