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

11/16/20 Workout

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
400m run
24 heavy jump rope/light jump rope/du's
6 half burpees(from ground up)

Finisher
1:00 min six inch hold
1:00 butterfly stretch
Muscle & Power, AV1 Strength

Front squat 5 RM, then 3x3 @ same weight
4 x 21 backsquat (fatbar) Strength

Läskitangolla takakyykkyä, tanko lattialta niskan taakse ja etukautta alas.
1 min töitä / 2 min rest
Miska’s life modified Workout

20 DU
2 chinuos
3 hspu (push press 25kg)
4 back squat 55kg (60 last 3 rounds)
5 kb swings 24kg
6 DL 60kg (ehkä vähän kevyt paino)
7 barover burpees
8 HS taps
9 hang PC 50 ( vähän liikaa painoa, killeri)
10 k2e
11 goblet squat jumps 24kg kb
12 thrusters 25kg (vähän kevyt)
1
12
123 jne
Dynamic box squat Strength

Dynamic box squat
12x2r @ 52,5%
45s. recovery
DUPUPP Workout

21-15-9

DU
PU
PP 42,5
Aerobic work Workout

40 min
90 s. run/60 s. walk
5.95 km, 6.52 min/km
HR 128/149

At Helsinki
Rest day Workout

Rest day

At Helsinki
Rest day Workout

Rest day
Total workouts of the week Workout

Rest day, total workouts of the week 7 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 75 min
Upper body strength x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2800

Need a training program?

11/16/20 Workout

Muscle & Power, AV1 Strength

4 x 21 backsquat (fatbar) Strength

Miska’s life modified Workout

Dynamic box squat Strength

DUPUPP Workout

Aerobic work Workout

Rest day Workout

Rest day Workout

Total workouts of the week Workout