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-
Dry Land Swimming Conditioning Workout
Repeat 3 times
10 Lateral Lunge
40 sec side plank left
40 sec plank
40 sec side plank right1 min rest
10 Goblet squats
15 squat jumps
20 Alternating dumbbell press 10 reps per arm
10 Pullups
15 Mini band rotation per leg -
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Askelkyykkyä ja burpeeta Workout
Aikaa vastaan
21-15-9
-Askelkyykky, kahvakuulat eturäkissä (2 x 6-16 kg)
-BurpeeKierroksen välissä 40 m farmarikävelyä (2x 6-16 kg)
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5.12.2025 Snatch Balance Strength
Snatch Balance, 3 waves
3@50%
2@60%
1@70%
3@55%
2@65%
1@75%
3@60%
2@70%
1@80%Go Every 2:30
percentages of snatch
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Hard routine Workout
130 min
1.Gymnastics
A. Butterfly pull up practice
- 7 6 8 9 8 repsHard routine
2. Warm up & prep. for Winter war qualification event 43.Winter war qualification event 4
4 rounds for time:
20 CTB
20 BBJO
Time cap: 16 min
Result: 16.07
179/1884.Strength
Tabata sets:
A. Banded lat pull apart
B. Banded triceps
C. Hollow hold
D. DB press
E. HS hold
F. Arch hold -
AMRAP, Pullups - Wall Ball - KB Swings Workout
15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg) -
