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-
BOOTYCAMP Workout
SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per sideSET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunchEMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump -
9.8.2025 Warmup Workout
1-2km Jog @ easy pace
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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)
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1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
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2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride. -
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9.8.2025 Yoke Carry ( Strength ) Workout
Yoke carry
5 to 6 x 15m @ see notes, go every 2:00
– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry -
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KAHVAKUULA RUUVIKATU Workout