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

Back Attack 4 Workout

Wide grip pull-up (strict form):
BW (84kg) + 10kg x 8 = 752
BW + 20kg x 4 = 416
BW + 20kg x 4 = 416
TOTAL = 1,584

Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440

Seated Cable Row:
54kg x 8 = 432
61kg x 8 = 488
68kg x 8 = 544
TOTAL = 1,464

Back Extension:
20kg x 10 = 200
20kg x 10 = 200
20kg x 10 = 200
TOTAL = 600

GRAND TOTAL = 5,088
12.3.2019 Sali, kevyt viikko Workout

Eilinen harjoitus/huoltoa
10 kierrosta aikaa vastaan: SkiErg / GHD / swingi Workout
10 kierrosta aikaa vastaan:
- 10cal SkiErg
- 10 Ghd-istumaannousu
- 10 Swingi(amer.)(N 28kg / M 36kg)
Partner workout Workout

200 DU
50 TTB
50 Deadlift BODY WEIGHT
100 Box jump overs
1000 cal row Workout

Row for 1000 calories
Split jerk 3x60%, 3x70%, 3x4x80% Strength

Split jerk 3x60%, 3x70% ja 3x4x80%
deadlift 5rm Workout

First deadlift since disc injury.
135x5
185x5
225x5

plenty left to lift more but don't want to push to hard yet.
Pk treeni Workout

60 min
amrap 12 power clean and pullups Workout

3 95# power clean
5 pullips

stopped at 6 mins after no grip left
28.3.2018 nuoret Workout

Pystäri 3x5

Rive, lattiasta ja polvelta
1+1@70
1+1@75 x 2
1+1@80 x 2
1+1@85 x 2

Työntöveto, polvelta
3x3@100%

Pito ylhäällä te-ote 3x60sek
Linkkarit 3 x25

Need a training program?

Back Attack 4 Workout

12.3.2019 Sali, kevyt viikko Workout

10 kierrosta aikaa vastaan: SkiErg / GHD / swingi Workout

Partner workout Workout

1000 cal row Workout

Split jerk 3x60%, 3x70%, 3x4x80% Strength

deadlift 5rm Workout

Pk treeni Workout

amrap 12 power clean and pullups Workout

28.3.2018 nuoret Workout