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

For quality: Workout

20-16-12
DB/KB Box Step-ups
Russian Twist
For Quality for 30min: Workout

20-50 cal monostructural,
5+5+5 wall squat,
3+3 TGU,
10-20 Banded face pull,
3-10 Rower Pike-up
2.5.2019 Workout

AMRAP 18

30 Push Ups
50 Sit Ups
70 Air Squat
50 Du´s
3 rds for pump with partner Workout

3 rds for pump with partner

12 bicep curls (empty barbell)
24 band pull aparts (punanen/musta kumppari yksinkertasena)
12 strict press (empty barbell)
24 band pull aparts (punanen/musta kumppari yksinkertasena)
rest 1 min
3 rds for quality (deload week) Workout

3 rds for quality

20/16 Row
rest 30 sec
10 tempo DL @50% 1RM (2 sekan jarrutus alas)
rest 30 sec
8 Strict t2b
rest 1 min
22.4.2019 Deload Cycle Strength

Front Squat 4x3@70%

SO 2:00
22.4.2019 Deload Cycle Strength

Back Squat 5x3@70%

SO 2:00
Overhead squats Strength

Strength (load)

Overhead squat 3 sets of 5, AHAP
EMOM 9 Workout

EMOM 9

Min 1: D-ball hold 30 sec
Min 2: 50 DU
Min 3: Row 15/13 cal
Tempaus + valakyykky Strength

4 x 8

tempaus + valakyykky

Keskitytään kunnolla tekniikkaan

Need a training program?

For quality: Workout

For Quality for 30min: Workout

2.5.2019 Workout

3 rds for pump with partner Workout

3 rds for quality (deload week) Workout

22.4.2019 Deload Cycle Strength

22.4.2019 Deload Cycle Strength

Overhead squats Strength

EMOM 9 Workout

Tempaus + valakyykky Strength