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-
Ke 17.9.2025 perus: penkki Strength
Facepulls 5x20
Penkki 2x6x70%
Pystypunnerrus istuen käsipainoilla 4x8-12
Ojentajat taljassa/kumpparilla 3x20
Vipunosto eteen levypainolla 3x20
-superinaHauiskääntö tangolla 4x15
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SUNDAY SWEAT Workout
EMOM 20
1) 15/12x Erg (cal)
2) 8-12x Burpee Over DB
3) 8-12x Double DB Hang C&J
4) Rest -
Main site Monday 250113 Workout
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Ke 1.10.2025 kisa: sbd Workout
Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)Kyykky 3x1x80%
Penkki 3x1x80%
Maastaveto 3x1x80%
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10.11.2023 Barbell Cycling Workout
Barbell cycling
3 sets, Go every 2-minutes
6 Power snatches (Drop´n Go )
75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg
Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.
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1.8.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
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8.8.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
