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-
100625 metcon Workout
5 rounds of:
30 sec double DB Devil's press
30 sec running
30 sec sit-ups
30 sec rest -
WOD, Metcon Workout
2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)
Treenaaja __________________________ Kuntoilija
A) ___________________________________ A)
12/10 Cal Bike ______________________ 12/10 Cal Bike
10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP
Rest
B) ___________________________________ B)
10 Push presses 50/35kg ___________ 10 Push presses HAP
10 Burpees jump over barbell ______ 10 Burpees step overs barbell
Rest
C) ___________________________________ C)
12/10 Cal Run _______________________ 12/10 Cal Run
10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP
Rest Rest -
Kettlebell Workout
A)
4 rounds
10/10 single arm farmer deadlift to curtsy squat
5 double KB overhead pressB)
Not for time ! – practice
100 hand to hand Russian swingC)
CORE – not for time
2-3 rounds
10/10 m suitcase carry
5/5 windmill
20 m farmer carry @heavy
45” double KB front rack hold @heavy -
Light Workout
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28.2.2025 Workout
3 min on 1 min off @ easy steady pace
2 rounds (for 32 min total):
A.
10 alt db hang split snatch
10 abmat sit up
B.
10 cal bike
3 squat snatch light weight
C.
3 bear complex light weight
10 lungers body weight
D.
10 hang power clean db
10 superman -
18.12.2025 BACK SQUAT Strength
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla
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Muscle & Power, CORE Workout
4 rounds of:
5+5 KB snatches
5+5 KB Windmills
10+10 DB snatches
10+10 DB side bends
15s + 15s Side plank
30s Weighted plank hold
Rest -
CF Kuopio, salikisat 16.11.24, laji 1 Workout
- Mies-nais -pari, split anyhow
- 50/40/30/20/10:
- ski erg calories
- syncro one-hand thruster (*)
- burpee over bar
TC: 28 min
(*) 20kg tanko, toisessa päässä 5kg, toisessa 10kg, thrusterit tangon päistä yhdellä kädellä kiinni pitäen naamat vastakkain. Kättä saa vaihtaa milloin tahansa paitsi nostoliikkeen aikana.
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27.1.2024 Run PK Workout
Warmup 10 minutes.
4 Minutes fast @ HR zone 4
2 Minutes recovery @ HR Zone 2Repeat 6 times
Recovery 10 minutes.