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

Raaka tempaus 5x3 Strength

Raaka tempaus 5x3

samat painot
Skill: Pull-up Workout
Progressions:
1. Ring row / rows with rope
2. Negative pull-up
3. Chin-up (underhand grip)
4. Pull-up (overhand grip)
5. L-pull-up
No kipping. Use the 5x10 table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
If you have spare time between this and the metcon, do some static holds chin over the bar.
Shoulder press 3RM Strength

Find shoulder press 3 rep max
Bench press 3x8 Strength

Bench press 3x8
Etukyykky 3,3,3 Strength

Etukyykky 3,3,3
nousevilla painoilla
tauot 2 min.
Push press 7x1 Strength

Push press 7x1
Floor press / Bench press 3 x 3 Strength

Three sets of three reps
Mikko’s Triangle 🔺 Workout

CONDITIONING
Mikko’s Triangle

EMOM x40

Min 1: Row (11-15 cal)
Min 2: Bike (11-15 cal)
Min 3: Ski (10-14 cal) / Run (10-15 cal) / Burpees (10-15)
Min 4: Rest
Vauhtipunnerrus 5,5,5 Strength

Vauhtipunnerrus 5,5,5 jätä 2 toistoa varaa
(nousevilla painoilla)

lepoa 2 min.
1RM Snatch Balance Strength

Find your 1RM snatch balance for the day

Need a training program?

Raaka tempaus 5x3 Strength

Skill: Pull-up Workout

Shoulder press 3RM Strength

Bench press 3x8 Strength

Etukyykky 3,3,3 Strength

Push press 7x1 Strength

Floor press / Bench press 3 x 3 Strength

Mikko’s Triangle 🔺 Workout

Vauhtipunnerrus 5,5,5 Strength

1RM Snatch Balance Strength