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

Muscle & Power, YV 1 Strength

Push press 3 RM, then 3x3 @ 90%
Kotitreeni WOD Workout

WOD
for time
20-15-10-5
KB swing
hollow up
into
5-10-15-20
up down
air squat
20.3.2021 Workout

Lepo tai Open 21.2
Pystypunnerrus Strength

Päivän 3RM (v1-0)

(viikko 4)
Muscle & Power, CORE Workout

For 3 rounds:
10+10 Pallof presses
10 Windshield vipers
10+10 Side plank crunches
10 Hollow rocks
Rest
Kotitreeni Ma 15.2.2021 Workout

WU
3rds
10x KB/DB swing
10x air squat
10x sit up
Extra Credit 09-05-2021 Workout

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)
Conditioning 09-05-2021 Workout

4 rounds for quality
3 Rope Climbs
4 Turkish Get-ups each side
500 M Row
CFKN nuoret Workout

Alkulämmittely ja mobility

Taito Valakyykky

4x2min/1min
60m viivajuoksu
Amrap leuka

Loppuvenyttelyt
Gymnastics + strength + conditioning Strength

145 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)

B. AMRAP2
Max reps strict chin up
- 21

C. AMRAP2
Max reps strict HSPU
- Not done

D. AMRAP2
Max reps horizontal ring row
- Not done

3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 m

B. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139