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

Skill Practice Workout

20 Minutes Play
Balance:
- single leg
- Unstable Surface
- Thin/narrow surface
WOD 240315 Workout

A.M.R.A.P 20'
► 020 Overhead Squat
► 020 Back Squat
► 200 m Run
Back Squat (Wendler Week 4, Deload) Strength

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!
1+ means AMRAP!
Vauhtipunnerrus Strength

vauhtipunnerrus 3 x 10
29.2.2020 masters SM Workout

Eilinen/Lepo
Snatch Complex Strength

1x S.High Pull
1x Power S.
1x S.Balance
1x OHS
TEAM WOD Workout

In teams of 2:

100cal Row/Ski/Assault bike
12 DB snatch 22,5/15kg (both arms = 1rep)
10 Burpee over DB
3min Rest

100cal Row/Ski/Assault bike
12 Double KBS 16/12kg
10 Double KB front rack walking lunge 16/12kg
3min Rest

100cal Row/Ski/Assault bike
12 SDHP 30/20kg
10 WB 9/6
3min Rest
Rowing Accessory Workout

10RFQ
250m Row
3 Heavy Power Cleans
Rest 90secs
19.12.18 - ADVENT WOD Workout

WOD :

HERO WOD

"NUTTS"

10x HSPU
15x Deadlift
25x Box Jump
50x Pull up
100x WBS
200 DU
800m row / 1600m AB
8.1.2018 Sali Workout

Takakyykky 4x3@70%

raakarive + raakatyöntö 5x(1+1)@70-

VAPU samaan vauhtiin 5x3@70-

Lisäpaino vatsat 100kpl

Need a training program?

Skill Practice Workout

WOD 240315 Workout

Back Squat (Wendler Week 4, Deload) Strength

Vauhtipunnerrus Strength

29.2.2020 masters SM Workout

Snatch Complex Strength

TEAM WOD Workout

Rowing Accessory Workout

19.12.18 - ADVENT WOD Workout

8.1.2018 Sali Workout