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-
Gymnastic strength Workout
• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets -
CFKN teinit TIISTAI Workout
Lämmittely ja mobility
Rive ja työntö
Otm 8 2rive 1 raakapunnerrus3kierrosta On/ off 30s/1min
Kone
Punnerrus
Istumaan nousuLoppuvenyttelyt
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sledgehammers/flutter kicks/supermen Workout
W/U
800m run
2 rounds
10 pass overs with PVC
10 pull ups strict (5, then the rest w/o band, then 3 and rest w/red band)
10 push upsSkill - handstands / handstand push ups/ handstand walk
WOD - 7 RFT
12 OH sledge hammer strikes
12 left hand sledge hammer strikes
10 four count flutter kicks
10 supermen -
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11.12.2025 Weightlifting HEAVY WEEK 9/10 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk
CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min
FRONT SQUAT + BACK SQUAT
3× 3+4@75-80%, fs-%, rest btw sets 2-3min
video: front squat + back squat
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Extra Credit 15-08-2021 Workout
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
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