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

2.6.2022 Workout

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
10/7/20 Workout

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

GRT(24)
walk, run, bike, move

Finisher
1:00 plank
1:00 quad stretch
21.5.2022 Workout

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
4.6.2022 Workout

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
Warm up Workout

High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Lunge with twist
Endurance WOD Workout

3 rounds for consistency:
3 min ski, row or run for meters
1 min rest
3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest
3 min bike for meters
1 min rest
Keskiviikon Gymnastics Workout

Raskas viikko

Voima

A1 Leuanveto 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max
CFKN NUORET TORSTAI 13-15V Workout

Alkulämmittely ja mobility

8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min AMRAP
10 jalkojen nostot kk yli
5+5 rive kp/kk
30 naruhyppyä

Loppuvenyttelyt
5.4.2023 Warmup Workout

4:00 Row

20 + 20 Banded Pull Apart
14 Box Jump Overs
5 Clean & Jerk 20/15kg
5 Clean & Jerk 40/35kg
5 Clean & Jerk 60/45kg
Torstai 24.11.22. Workout

Rest and Mobility Day

Need a training program?

2.6.2022 Workout

10/7/20 Workout

21.5.2022 Workout

4.6.2022 Workout

Warm up Workout

Endurance WOD Workout

Keskiviikon Gymnastics Workout

CFKN NUORET TORSTAI 13-15V Workout

5.4.2023 Warmup Workout

Torstai 24.11.22. Workout