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-
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For time: Row/Clean Workout
For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean**Decrease weight on the barbell each set.
Goal: 20 min. -
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10 min EMOM 2xDeadlift Strength
10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%. -
Muscle & Power, CORE Workout
Back: Alternate movements with a partner for 3 rounds
10 Ring rows (other in Arch hold)
15 KB deadlifts (other in Ring row hold)
20 Reverse hypers on box (other KB hold or Farmer walk)
30-60s Hip extension hold on box (other sits on legs) -
Itämeri Run 11 Workout
4x400m
1min lepo kierrosten välissä5min palautus
2x 800m
1min lepo kierrosten välissä -
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10 rounds dumbell workout Workout
10 rounds, 60s rest between rounds:
- 5 deadlift
- 5 dumbell row
- 5 front squat
- 5 push press
- 5 burpee
2x15kg dumbell, each round without letting go of the dumbells -
10 min EMOM 2xShoulder press Strength
10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.