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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OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEE5MOM
5-8rounds:
400m run- remaining time easy bike
Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE -
La 1.11.2025 perus: penkki2 Strength
Pystypunnerrus Max3
Vipunostot sivuille 2x20
Pystysoutu käsipainoilla 2x20
Pystypunnerrus 3 x Amrap
-kuorma 60% päivän Max3:sta -
4.9.2024 PAUSE BACK SQUAT + BACK SQUAT Strength
*pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, bs-%, rest btw sets 3min -
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10.12.2025 (AM) Workout
Engine
10min Echo Z2-VK
Into,Amrap 5:
- 8 Double DB Hang Clean 2x35lbs
- 10 DB Push Up
- 12 WB
Into,
10min Echo Z2-VK
Into,AMRAP 5:
- 8 k. Pull Up
- 10 Double DB STOH
- 12 WB
Into,
10min Echo Z2-VK
Into,AMRAP 5:
- 4 Double DB Hang C&J
- 8 Double DB Farmers Lunge
- 12 WB
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Full body Workout
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gymnastics Accessory Strength
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps. -
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