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-
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PT Group TO 26.9. klo 17 Workout
LÄMMITTELY
2 kierrosta, 40s./liike
1. Päinmakuulta kierto yli - lantionnosto + korotus
2. Lankusta jalka ali kiertoon - ojennus
3. Seinällä toispolviseisonnassa polvennosto + kierto taakse
4. Lankusta sivulankkuun
5. Lantionnosto + vk reisiä kohti
6. Lapapunnerrus vkVOIMA
3 x 8/jalka askelkyykkyMerkkaa askelkyykyssä käytetyt painot erikseen
KAHVAKUULA KOMPLEKSI
Ota kaksi kahvakuulaa. Tee kaikki liikkeet putkeen, jonka jälkeen lepää 1min.
Tee yhteensä 4 kierrosta.
8 x vuorokäsin soutu etunojassa
6 x maastaveto
4 x rinnalleveto
2 x vauhtipunnerrusMerkkaa treenin tulokseksi kahvakuulien yhteispaino.
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Bursts Workout
The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.
Zone 1 – SkiErg Burst
Zone 2 – Running Burst
Zone 3 – RowErg Burst
Zone 4 – Sled Push/Airbike Burst
Zone 5 – Beep Run
Each zone includes:
•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone -
Muscle & Power, CORE Workout
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29.1.2026 Warmup, Strength Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
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