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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10.9.2022 Workout
EILINEN
tai
LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
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Extra Credit 21-09-2022 Workout
Plate Figure 8s: 2 x 10 each. Rest 60s
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- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
AF 2026 #masu Workout
AF WEEK 16, Day 2
ACCESSORY:
2-3 set, go by feel and rest as needed between:1) 10-20 Landmine Twist or Russian Twist
2) 8-12 Seal RowRIR 1-2
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Week 12, Day 79 Workout
Warm-up:
3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops
Shoulder press
6 x 2 @ 90% of last week 2RM
5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders
Bonus:
Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypersCore:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry -
AF 2026 #masu Workout
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Fullbody Strength
A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: Seated leg press 5set
D: Dips 4set
E: Assisted chin ups 3set -
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Hemmafit legs Workout
A: Bouncing 6x30sec rest 1:1
B: 10min emom 3x jump variations
C1: DB Bulgarian split squat 3set
C2: Rkb swing 3set
C3: SL DB calf raises 3set