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

Jonne Koski Endurance Week 5 Workout

3x12min (8min at 90-95%, 4min at 95-105%), 4min recovery between
Kotitreeni WOD Workout

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank
Gymnastics + strength + conditioning Strength

140 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 5x2
- MU x 15

2.BMU
- 1x1 + 4x2 + 2x3
- BMU x 15

3.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg

4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kg

Rest 4

B. EMOM8:
1) 10 TTB
2) 50 DU
For quality Workout

Box step up x 5
Push up Hand release x 6-8
OHS single arm x 5
V-up x 10
Bike ergo 10kcal
30 rounds Workout

Do 30 rounds of:

5 Burpee box jump
3 Hspu
1 Power snatch 60/40kg
MAYFLY PRO TRACK Workout

A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single Unders

B,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per set

Tempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up
Onsdag 9/6 2021 Workout

5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running
Light run Workout

6,8km run
Burn Workout

AMRAP 30'
15 cal row/bike/ski
15 Bench press
15 T2B
15 Sit ups

Alternate the machines in each round
29.9.2020 Workout

The Gauntlet tai muu ohjelma.