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
  • 3.2.2018 La Voimanostajan lihaskunto/-huolto-treeni Workout

    Nyt työnnetään kelkkaa prkl :)

    Kelkka + (noin) omapaino x 20 "pitkää suoraa". Lepää sen mitä tarvitset työntöjen välissä.

    Päälle hörppää vähän vettä ja rullaile/jumipalloile kroppa läpi :)

  • Weightlifting strength Strength

    2-2-2-2-2-2 of:
    BB Clean & Jerk from Blocks
    Riscaldati progressivamente e poi in 3 sets sali sino ad un doppia pesante ma ripetibile per altri 3
    sets.

  • Weightlifting Strength

    Clean 5 x 5 @ 60% 1RM

  • Foundational development Workout

    3 rounds for quality, not time:
    - 20s pronated passive hang
    - 20s supinated passive hang
    - 90s alternating single arm passive hang
    - 60s floor planche lean with external rotation
    - 20 reps of all 4 LYTP variations, this week holding fractional plates
    - 12 winging pull-ups (forward and back is 1 rep)

    Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Rive ja työntö harjoittelua

    15min Amrap
    100m juoksua
    10 boxihyppyä
    1 skin the cat

    Loppuvenyttelyt

  • Kehonhuolto Workout

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Supinated Grip Bent Over Row
    B. Barbell Rollouts
    C. Barbell Romanian Deadlifts

    *Repeat from 7.15.22 

  • Endurance Workout

    10 Min of:
    Assault Bike @ 60-70% MHR +
    8 Interval of:
    Assault Bike 1200 m @ 85-90% MHR +
    Assault Bike 600 m @ very slow pace