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

Wodi7.3 Workout

Warm up: air bike 10 minutes

Barbell warmup: 20/20 x8
Hihang muscle snatch
Oh squat
Snatch
Hang power clean

Emom 9
1 hang power snatch+ 1 squat snatch

Emom 6
3 power clean

Emom 16 (30/30)
N. 10 Push up
Wallball
Abmat sit up
Du/Su
16.10.2017 Ma Jatkoryhmä Bench Max Effort Workout

Penkki 3x3x75-85%
Slingshot penkki max1
Slingshot penkki, kapea ote 4x6-8
FacePull 100 toistoa
Warmup Workout

10mins - move continuously at a warm up effort
50 Single unders
5 Seated Box Jumps
7 GHD Hip Extensions
9 Abmat Sit Ups
23.1.2018 Workout

Ojentapunnerrus yhdellä käsipainolla niskantakaa, istuen

4x10
Wallball&bar&bike Workout

3 round of:
In 4':
15-12-9
Wallball @9kg
C2b pull-ups/t2b/pull-ups
Max cal bike

4' rest b/t rounds
17.8.2017 Workout

Lepo/väliin jäänyt harjoitus.
Accessory wod Workout

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed
15.11.2017 Ke Perusryhmä Penkki Workout

Penkki 3x4x70%, 5x4x80%
Merkkipenkki 5x5 (rinnalla selvä pysäytys, painot n. 60%)
Kulmasoutu 100 toistoa (12-20 toistoa / sarja)
Palauttavaa/kuntouttavaa olkapää-jumppaa (voit katsoa YouTubesta esimakua blackburns for shoulders)
Superkids 7-9v taito Workout

Harjoitellaan pistoolikyykkyä boxilla ja kumpparilla
Extra Credit 13-05-2021 Workout

Glute Hip Thrust - BW: 4 x 10-12. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold