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

Emo5m Body Workout, Good! Workout

3 rounds with steady pace:

5 min air bike (~300watts)
20 x alt hand kb snatch (24kg)
5 min row (~2:00/500m)
20 x kb swing (24kg)
Snatch x2 Strength

Max weight in snatch for two times.
Endurance Workout

AMRAP 15 min

20 Single Unders
10 Burpees
Ninjat 14-16v WOD Workout

5 kierrosta

25 DB etukyykky
50 DU
Superkids 10-13v ja ninjat 14-16 v voima Strength

Sumomave

5 x 10
Gymnastics + aerobic work Workout

Deload week

120 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. RMU practice for 70 min
- 3 x 8 rocking arch
- 3 x 10 support swing
- 3 x 5 ring swing
- 3 x 3 turn with band
- MU as 2 x 1
- MU 13 x 1
- Total of 15 MU

2.Accessory from Friday 28.9.2018
A. 3 rounds:
- 5 + 5 quad. shoulder CAR's
- 8 + 8 slider reverse lunges
- 10 + 10 side plank raises

3.Aerobic work
A. 21 min easy ski erg + E3MOM 15 air squats
133/143
Avg. pace 2.41.5/500 m
5x: 5 weighted pull-up + 10-15 C2B Workout

5x: 5 weighted pull-up + 10-15 C2B, rest 2 minutes. Ideally you shouldnt come down from the bar between weighted and kipping sets.
Muscle & Power, YV1 Strength

Ring dip 1-2-3-4-5-6-7-8 reps
Deadlift 1RM Strength

Deadlift 1RM
12.102018 Workout

Eilinen/Lepo

Need a training program?

Emo5m Body Workout, Good! Workout

Snatch x2 Strength

Endurance Workout

Ninjat 14-16v WOD Workout

Superkids 10-13v ja ninjat 14-16 v voima Strength

Gymnastics + aerobic work Workout

5x: 5 weighted pull-up + 10-15 C2B Workout

Muscle & Power, YV1 Strength

Deadlift 1RM Strength

12.102018 Workout