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

Extra Credit 25-02-2023 Workout

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-
Restday! Workout

Restday!
25.11.2023 PK Workout

Long Walk 1,5 - 2h
Extra Credit 31-10-2023 Workout

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
Main site Saturday 240525 Workout
For time
- 12/15-calorie Echo bike every minute
- Complete as many rounds as possible until failure or until you reach 20 rounds.
RestDay! Workout

RestDay!
Weightlifting Workout

A: No contact squat snatch + squat snatch 5x1 @80%

B: Power clean + push press up to heavy

C: Power clean + frontsquat + push jerk 3x1 @the max weight of "B" complex
WOD 10/07/25 Workout
PT Group TI 31.10 klo 11 Workout

LÄMMITTELY
Lämmittelyleikki
Kaverin blokin tiputtaminen

Liikkuvuus, n. 1 min/liike
1. Rullaus alas - puolelta toiselle - rullaus ylös - kädet sivukautta kurotus
2. Seinällä blokki jalan ja seinän välissä - ylävartalon kierto
3. Seinäkyykky

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu

KIERTOHARJOITUS - CORE
2-3 x 60s./20s.
1. KK kädessä polvennostot
2. Dead bug ylävartalon kierrolla
3. Supernainen
Snatch 3 position Strength

OTM 10

Snatch 3 position
1. Pocket 2. Over The knee 3. Under The knee