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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Running and for quality Workout
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Hemmafit Workout
A1: Pronated ring pull ups 3set
A2: Hand stand hold 3set
B1: Bent knee ring rows 3set
B2:Ring Dips
C1: Push ups 3set
C2: DB biceps curls 3set -
Pull Workout
A1: SA Lat pull downs 3set
A2: SL hip thrusters 3set
B1: SA KB Rows 2set
B2: Jane Fondas 2set
C1: DB forward leaning reverse flys 2set
C2: Rkb swings 2set
D: DB biceps curls 1xMax -
Strict pull up 10x1 Strength
EMOM 10: 1 strict pull up
- keskity terävään ja mahdollisimman nopeaan vetoon3 x 20sec banded pull down hold
- hartiat alhaalla ja kädet suorina -
15.1.2024 Workout Warmup Workout
5-minute BikeErg
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2 rounds
5 Ring row transitions
10 Hollow rocks
5 Kneeling jumps
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3 rounds @ increasing pace and load
2 Squat snatches
6 GHD sit-ups
3 Ring muscle-ups
60-second BikeErg between rounds -
14.11.2025 Warmup Workout
3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
:30 hang from a bar w/ ribs locked down+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet) -
conditioning Workout
For time 4 rounds, 20 s. on 10 s. off
10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk -
Push Workout
A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch + 2 Kb push press x4
C: Push ups 3xMax
D: DB skull cruschers 2set
E: DB Shoulder flys 1xMax -
Muscle & Power, CORE Workout
3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest