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

OPTIONAL ACCESSORY Workout

2-3sets:

3+3 Turkish get up
20-30s GHD hip extension hold
Saturday Grind Workout

30' AMRAP w. partner, YGIG style
1000m row
75 DU/150 SU (each, YGIG)
50 wall ball
25 burpee over bench
10 partner deadlift @100/70kg
Hemmafit Workout

A: jumprope 30 on/30 off x10
Straight into…
B: 10min emom
Odd: 30 rkb swing
Even: rest
Straight into…
C: E3M for 9min:
Elevated SL Calf raises x15/ben
Wall sit x30sec
Muscle & Power, CORE Workout

3 rounds of:
10 MB slams
10 Hollow rocks
10 MB over shoulders
10 Arch rocks
Rest
3-4 x 6 lattiapenkki Strength

Tehdään supersetissä.
3-4 x 6 yhden jalan kyykky Strength

Tehdään supersetissä.
Strict overhead press Strength

5-4-4
11.7.25 Workout

EMOMx20
1) 8-15 cal bike
2) 8-15 cal ski
3) 8-15 cal row
4) (shuttle) run

Valitse kalorimäärä itselle sopivaksi. saa haastaa pikkusen, mutta pystyt ylläpitämään kaikki kierrokset samaa vauhtia
250m row Workout

For time:
Row 250m
MAYFLY PRO TRACK Workout

A,
7 rounds for quality of:
Row / Bike, 3 mins
2 Bench Press, pick load

Row / Bike- RPE 7/10
Bench Press- 85%+ 1RM

B,
6 rounds for time of:
30 Double Unders
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 102/70kg
1 Rope Climb

Goal
Sub 15 mins.

C,
For quality:
3x 6 Eccentric Dumbbell Pull Overs, pick load
Sprinter Stretch, L 1:30 min/R 1:30 min
Adductor Stretch, 1:30

Need a training program?

OPTIONAL ACCESSORY Workout

Saturday Grind Workout

Hemmafit Workout

Muscle & Power, CORE Workout

3-4 x 6 lattiapenkki Strength

3-4 x 6 yhden jalan kyykky Strength

Strict overhead press Strength

11.7.25 Workout

250m row Workout

MAYFLY PRO TRACK Workout