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

Endurance Workout

• 30 Min of:
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 80% MHR
Assault Bike 1000 m @ 80% MHR
12.7.2019 Workout

Lepoja. Ens viikko on deload jakso.
Backsquat 5rm, 3rm, 1rm Strength

Find 5-3-1 rm
Extrat - conditioning Workout

5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)

regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.

rx: 2 x 22.5/15 kg

Tämä ei ole maksimiharjoitus, pidä rivakka vauhti mutta älä tapa itseäsi
pika AMRAP Workout

5 min AMRAP

10 wallball
10 burpeeta
Valakyykky + leuanveto 10! Workout

10!

-Valakyykky
-Leuanveto
26012016 Workout

WL
EMOMx10: 1 Snatch - you choose the weight

Conditioning
"The Admiral"
3 RFT:
20 Burpee Pull ups
20 Front Squats
20 Box Jumps
16122015 Workout

WL

Jerk behind the neck
1-1-1-1-1-1-1

Conditioning
Clock Running set to 20'
- Clean&Jerk
- every 5 minute, do 10 burpees
Deadlifts and HSPUs Workout
For 20 minutes:
- 10 deadlifts
- 10 strict handstand push-ups
Your result is deadlift load multiplied by rounds completed.
02122015 - Metcon Workout

Tabata - Double Unders

Need a training program?

Endurance Workout

12.7.2019 Workout

Backsquat 5rm, 3rm, 1rm Strength

Extrat - conditioning Workout

pika AMRAP Workout

Valakyykky + leuanveto 10! Workout

26012016 Workout

16122015 Workout

Deadlifts and HSPUs Workout

02122015 - Metcon Workout