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

Omatoimi lämmittely Workout
Aerobic work Workout

45 min
3 min run/1 min walk
6.75 km
Avg. 6.43 min/km
HR 130/150
Functional Endurance Workout

1 km run in start and after every movement.
1 km ski erg
Run
1 km Row
Run
100 m Lunge (20kg sandbag)
Run
80 m burpee broad jump
Run
200 m farmer’s carry (2x24 kb)
Run
50 m Sledge push (80/100kg)
Run
50 m Sledge pull (60/80kg)
Run
100 wall ball
10-1 GHD + C&J 1-10 Workout

10-1 GHD sit up
1-10 power clean & push jerk

Choose sustainable loading
D. Midline Workout

4x
12 V ups
00:20 L-sit
1 to 10 Workout

Amrap16

1-2-3...

2x cal ski
Snatch @60
Strict pullup
100 su
Pull Workout

A: Weighted ring chin ups Supinated 4x5
B: SA kb rows 2x15
C: Forward leaning Db Shoulder flys 2x12
D: DB biceps curls 2x12
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing @24kg kb
Push Strength

A: Bench Press 3-3-3+
B: DB Incline Bench press 4set
C: Dips 3set
D: Triceps Cable push downs 3set
E: BB skull cruschers 2set
Front Squat Ladder Strength

EMOM 20
5x5
5x3
5x1
5x5
Warm up Workout

5-10min Dynamic stretching/rolling

2 Rounds:
Banded pull apart 5-10 with 5s hold
Lat pull down 5-10 with 5s hold
Prone snow angel 10
Burpee 5 (räjähtävästi ylös)

Need a training program?

Omatoimi lämmittely Workout

Aerobic work Workout

Functional Endurance Workout

10-1 GHD + C&J 1-10 Workout

D. Midline Workout

1 to 10 Workout

Pull Workout

Push Strength

Front Squat Ladder Strength

Warm up Workout