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-
2.6.2025 Workout warmup Workout
1:30/1:00/0:30 each @ increasing pace
1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Build to workout weight for DB thrusters and box step overs
+
@ workout weight
200m Run
8 DB thrusters
250m SkiErg
8 DB box step overs
200m Run -
7.11.2023 Box step ups & Front rack hold Workout
3 sets of:
10 (5+5) box step ups DB´s (AHAP)
Rest 30s
40s front rack hold with KB`s (AHAP)
Go every 4:30
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Functional training 26.10. Workout
AMRAP 16
5 Hang power cleans 35/25
5 Shoulder to overhead
5 Burpee over bar -
Conditioning Workout
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MAYFLY PRO TRACK Workout
A,
Reverse Lunges 4x16Rest as needed between sets.
4x 8 reps/sideBar on the back or dumbbells at the hips are good options depending on your comfort and the loading you want to accomplish. Treat this like another heavy day with weights that are challenging but not to failure.
B,
Complete as many rounds as possible in 15 mins of:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
Row, 400 m
Double Dumbbell Overhead Walking Lunge,
Row, 600 m
Double Dumbbell Overhead Walking Lunge,
...
Continuing adding distance in this scheme each round until time expires.C,
4 rounds for quality of:
Alternating Bird Dog, 20 secs
Rest 10 secs
Paloff Press, pick load, R 20 secs
Rest 10 secs
Hanging Knee Raise Hold, 20 secs
Rest 10 secs
Paloff Press, pick load, L 20 secs
Rest 10 secs -
Sunnuntain Pitkä Workout
Emom 50
1) Kone
2) Kone
3) 45s Sivukyykystä lonkankoukistajavenytykseen
4) 45s Rintarangan kierto + Takareisiojennus 4+4
5) Lepo -
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FRIDAY SWEAT (CARDIO) Workout
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Main site Monday 240909 Workout
For time
- 5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
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7.10.2023 HR Zone 1-2 70-90 Minutes Workout
HR Zone 1-2 70-90 Minutes
Every 12 minutes 1-2 minutes :
BMU / RMU Skills