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-
Viikko 33 Workout
syklin toinen viikko, tällä viikolla otetaan kovat kyykyt ja penkkipunnerukset heti alkuviikosta. Niihin hyvä lataus ja tankkaus sunnuntaina. Lisäksi hieman preppaavaa kisatyylistä metconia tälle viikolle.
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Conditioning Workout
Every 2:00 x 16 (alt A-B-C-D / 4 each/ 32 mins)
A: 20/17 cal Machine
B: 2 rounds DB “DT” @2x10/15 (SC: 1 round)
C: 300 m Run
D: 2 rounds “Cindy” (SC: 1 round)DT: 12 DL + 9 Hang Power Clean + 6 Push Press
CINDY: 5 Pull Up + 10 Push Up + 15 Air Squat -
INTERVALS Workout
3-5sets:
10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2brest 2min between rounds
SCALED: scale rep scheme / or 10 seated low bar pull up
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For time: Thrusters / T2B Workout
For time:
30-20-10 Thrusters 75/55#
15-10-5 Toes-to-bar
Goal: 6 min. -
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16.11.2025 "Virallinen olon korjaaja" Workout
For time :
Ski Erg 50k
- olen tehnyt tämän yksi juhannus, pääkeisari
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15.04.2025 Workout
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(Low) Hang cleans + split jerk Strength
Do complexes of:
* low hang clean
* hang clean
* split jerkFocus on quality, 6-7 RPE
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AF #masu Strength
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28.08.2025 (AM or PM) Workout
Deadlift
E3MOM X9:
- Set 1-3: 3 Reps @85%
- 4-6: 2 Reps @90%
- 7-9: 1 Rep @95%
Strength
A) 3x Superset Of:
B) 3x Superset Of:
- 10-15 DB PullOver
- 15/15 DB Bicep Curl
C) 3x Superset Of:
- 10-15 DB Lateral delt raises
- 15/15 Single arm banded cross body tricep extensions
Core
4 Rounds:
- 3-5 Dragon Flag *rest 45s
- 10 Ab-wheel Rollout (Polviltaan) *rest 45s
- 20-30 Russian Twist (w/plate) *rest 45s
