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

Back Squat Workout

Every 2min 12x4
Performance Strength

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
VKO12 Treeni 3 Workout

AMRAP40

40/30 cal soutu
30 burpee
40/30 cal soutu
30 box step up (+1 x 22,5/15kg DB)
40/30 cal soutu
30 wall ball
30.7.2019 CF Workout

Eilinen/

Etukyykky, Raskas ykkönen (ilman vyötä)

Tempaus puolesta reidestä (pukeilta)

1x2@60%, 1x2@65%, 1x2@70%, 3x2@75%

Maastaveto tempaus lähdöllä, koroke jalkonen alle

1x5@90%, 1x5@95%, 1x5@100%

Lisäpainolankku 3x20 sek.
Performance Workout

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups
5K for time Workout

Maksimikestävyys/vauhtikestävyys harjoitus. Lämmittelyn jälkeen 5Km niin kovaa kun jalat antaa myöden. Voit korvata juoksun pyörällä tai soutaen. Treeni tehdään tuusulan urheilukentällä eli jos haluat soutaa salilla, ilmoita etukäteen.
28.2.2014 Workout

"FRAN"
Competition Strength

B.
Every two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
Weighted Test Workout

Weighted pull up 1 RM

Weighted dip 1 RM
Midline Mash Workout

EMOM - 20 Minutes
1 - 20 Plate OH walking Lunges
2 - 30sec High Plank
3 - 30sec Front Rack Hold (Heavy)
4 - 20 Hollow Rocks

Need a training program?

Back Squat Workout

Performance Strength

VKO12 Treeni 3 Workout

30.7.2019 CF Workout

Performance Workout

5K for time Workout

28.2.2014 Workout

Competition Strength

Weighted Test Workout

Midline Mash Workout