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
  • Friday Runday! Workout

    3 x 500m -moderate-
    (50s rest between each)
    Rest 4 mins
    5 x 100m -fast-
    (20s rest between each)
    Rest 4 mins
    3 x 400m -moderate-
    (40s rest between each)
    Rest 4 mins
    5 x 100m -fast-
    (20s rest between each)
    Rest 4 mins
    3 x 300m -moderate-
    (30s rest between each)

  • 27/04/2017 Workout

    10-1
    X10 Single Unders
    X1 135lb Push Press
    X1 Strict Chin Up
    18:21

  • 26/04/2017 Workout

    30 Minutes, rep for round, pull up, reverse row, run 100 yards between exercises. So 1 pull up, run 100 yards, 1 reverse row, run 100 yards, then 2 pull ups, run 100 yards, 2 reverse rows, run 100 yards, 3 pull ups, run 100 yards, 3 reverse rows, run 100 yards and so on. 17 full rounds completed. So 153 pull ups, 153 reverse rows and 3400 yards ran. Pleased with that😎

  • Main site Tuesday 210928 Workout

    5 rounds for time of

    • Row 350♀ / 500♂meter in as few pulls as possible.

    After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

  • 29.9.2021 PK Workout

    20 minutes easy pace

    2:00 Echo Bike
    7 + 7 Box lowers
    15 Banded Pull Apart
    10+10 Banded Hamstring

  • Row 10 x 2 min on / 2 min off Workout

    Row 10 x 2 min on /2 min off

  • Lenkki Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • 30 min jalkojen ja rintarangan venyttelyä.
  • Back squat 5-5-5 Strength

    A: E30S for 10min
    1x Snatch @light weight
    B: Back squat 5-5-5
    C1: excentric sissy squat 3x5
    C2: isometric copenhagen exercise 3x30sec/leg

  • 25/04/2017 Workout

    30 minutes Rep For Round

    X 3 Squats, x2 Push Ups, x 1 Pull Up.
    So 3/2/1, then 6/4/2, then 9/6/3 and so on.
    All rep ranges must be unbroken so rest as long as needed between sets.
    Managed 15 rounds. Tough on legs that.
    Total reps 360 squats, 240 push ups, 120 pull ups. 720 combined reps.

  • Sumo Stiff-Leg Deadlift Strength

    Three sets of:
    Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
    (heavier than last week; stop lifting if you lose proper positioning)
    Rest as needed