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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Penkkipunnerrus progressio: viikko 11/16 Strength
5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM -
Summer breeze Workout
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Penkkipunnerrus progressio: viikko 12/16 (kevennetty) Strength
5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM -
CF Kuopio, salikisat 16.11.24, laji 1 Workout
- Mies-nais -pari, split anyhow
- 50/40/30/20/10:
- ski erg calories
- syncro one-hand thruster (*)
- burpee over bar
TC: 28 min
(*) 20kg tanko, toisessa päässä 5kg, toisessa 10kg, thrusterit tangon päistä yhdellä kädellä kiinni pitäen naamat vastakkain. Kättä saa vaihtaa milloin tahansa paitsi nostoliikkeen aikana.
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27.12.2025 Alternate, Strength Workout
Alternate A1/A2
A1. Bench press, rest 1:00 before A2
Build to heavy 2 (H2) @ RPE 8
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3 x 6-8 @ 80-85%H2A2. Strict chin up, rest 2:00 before A1
Build to heavy 2 (H2) @ RPE 8
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3 x 6-8 @ 80-85%H2 -
Back Squat 5-3-2-2-1 Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
Rest 1-2 min between sets. -
Muscle & Power, CORE Workout
4 rounds of:
5+5 KB snatches
5+5 KB Windmills
10+10 DB snatches
10+10 DB side bends
15s + 15s Side plank
30s Weighted plank hold
Rest