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

Takomotor running clock Workout
Min 0-10

3 rds
DB box step overs 6 reps 2x20/2x15kg
Burpee box jumps 6 reps
Toes to rings 12 reps

Min 10-20

3 rds
14/10 Cal Ski erg
14 (7/7) hang DB snatches
1-2 rope climbs
- Näissä pitäisi jäädä lepoa minimissään 90 sekkaa.
EMOM x 12 Workout

EMOM x 12

1) 10-15 burpee
2) 20-50 DU
LONG ENDURANCE Workout

E3MOM x 4

1) 10-20 snowangel + bike
2) 10-20 kangaroo squat + row
3) 10-20 deadbug + ski
4) 10-20 windmill + echo
AMRAP 12, FOR PUMP Workout

AMRAP 12

5-15 push up
10+10 Db row
15-20 banded pull apart
Penkkipunnerrus Strength

bench press, 3 x 4, 75 %
accessory Workout

3rds
B1 Romanian Dl 6-8
rest 90s
B2 Chin Up (RIR 1-2)
rest 90s
Raaka työntö telineestä 2,2,2,2 Strength

Raaka työntö telineestä 2,2,2,2 jätä 1 toisto varaa

Nousevat painot, alkavalla 2 min.
Benchpress & Pullups Strength

4-5 sets of
4 Benchpress
4-6 Strict Pullups (weighted or in as hard position as possible
3 x alkavalla 4 min Workout

3 x alkavalla 4 minuutilla

4 romanialainen maastaveto
8-12 rengassoutu

Romanialaisessa rauhallinen jarruttava vaihe hyvään venytykseen
6 x alkavalla 90 sek. Workout
6 x alkavalla 90s
1. 30-50 tuplanaruhyppy
2. 10-15 raaka tempaus 43/30kg
3. 2-5 seinällekävely

Need a training program?

Takomotor running clock Workout

EMOM x 12 Workout

LONG ENDURANCE Workout

AMRAP 12, FOR PUMP Workout

Penkkipunnerrus Strength

accessory Workout

Raaka työntö telineestä 2,2,2,2 Strength

Benchpress & Pullups Strength

3 x alkavalla 4 min Workout

6 x alkavalla 90 sek. Workout