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

IRON1 Workout

4rounds for quality:
-6 HSPU
-30m+ 30m KB OH carry@ 20-24kg/ 12-20kg
-18 HR push-ups
-2min rest
TC20
Ninjat 14-16v PK Workout

50-60 min

PItää pystyä puhumaan helposti

1000 K row
5 aurinkocobra + kierto
500 m run /ulkona tai skillmillissä
5-5-5 tiukka toes to bar
1000 K row
oma taito jne jne
Pe 18.10.2019 Masters Sm: Maastaveto Strength

Maastaveto 10x1x80% (palautukset 3min)
Vatsapidot roikkuen 3-5 x max
3 Tabathas Workout

Tabata Row/Run
Rest 2 minutes
Tabata DU/SU
Rest 2 minutes
Tabata Burpees
Front squat Strength

5x6, 3s pause
Press deload Strength

Shoulder press 3x5@50-60-70%
Power Cleans 5-5-3-3-3-1-1-1 Strength

Power Cleans 5-5-3-3-3-1-1-1
Gymnastics + weightlifting Strength

135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled
Row + WB Workout

E2MOM X10

5 x 15cal+15WB
5 x 14cal+14WB
Partner Fran Workout

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round

Need a training program?

IRON1 Workout

Ninjat 14-16v PK Workout

Pe 18.10.2019 Masters Sm: Maastaveto Strength

3 Tabathas Workout

Front squat Strength

Press deload Strength

Power Cleans 5-5-3-3-3-1-1-1 Strength

Gymnastics + weightlifting Strength

Row + WB Workout

Partner Fran Workout