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-
22.3.2024 D) DEADLIFT Strength
*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x6@-10%
*target load of max ~74%, bs-%, rest btw sets 3-4min -
17.7.24 Workout
INTERVALS
1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks- minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut
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10.1.2026 Back Squat Strength
Back squat
3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets
– Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well
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19.6.2024 Active Recovery Workout
For 30 to 45-minutes @ steady pace
4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag -
15.3.2024 D) DEADLIFT Strength
*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, bs-%, rest btw sets 3min -
Deadlift 5-3-1+ Strength
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM -
Weighted Pull-ups 5-3-1+ Strength
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM -
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