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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Weightlifting strength Strength
(2+2)-…-(2+2) of:
BB Clean & Jerk
(2+2) RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. (2+2)
reps significano 2 Clean + 2 Jerk -
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Front squat 20-15-10-5 Strength
20-15-10-5 reps.
All sets with same weight.
First week @ 65% of 1RM.
Increase weight 2.5-5kg every week -
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Seniori lihaskuntotreenit Workout
Lämppä:
15min
Boxille istuminen
Tasapaino: yhdellä jalalla seisominen n.10s jalka (pidä kiinni telineestä)
Takareisivenytys 10+10
Soutu kumppareilla
rengasdipin ala-asennossa pito (varpaat maassa)
WOD:
Kiertoharjoittelu
Kulmasoutu kahvakuulalla tai levypainolla
pystysoutu (-”-)
Punnerrus (variaatiot)
kyykky (renkaista kiinnipitäen)
Lankku -
Seniori lihaskuntotreenit Workout
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12.11.2025 Active Recovery Workout
5 rounds for quality
8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
2:00 Air bike/SkiErg/BikeErg5 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
2:00 Air bike/SkiErg/BikeErg