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

10.9.2023 Hard Row & Easy Bike Workout

Row

4 Sets x 5 minutes. Without monitor.

Between Sets Bike 5 minutes HR Zone 2-3

Score : Avg pace each row set.

Compare 24.8.2023
Snatch complex Strength

snatch complex e90s x9

1 hang snatch below knee + 2 snatch
Deadlift Strength

Deadlift 6x3 @75%+
(Go every 2nd minute)
Chin up Strength

Every 180s x 5

5 Chin up V.0-1 (2-1-X-0)
16 min parina kassa Workout

16min parin kanssa

15/12cal laite
8 yleisliike boksin ylitys

Pari vaihtuu kokonaisen kierroksen jälkeen
Metcon Workout

RX:
3 Round for time:
200m Run
18 Wall ball @9/6kg

Scaled:
3 Round for time:
200m Run

18 Wall ball @6/4kg

TC 6min
Rowing Workout

Row 4 x 1000 m

3 min rest between the sprints. Row at the same speed, so do not try to break PRs.

Post total time.
Back squat 1x2 @70%, 1x1 @ 75%, 1x1 @ 80%, 1x1@ 85% Strength

Record any important details.
Warm up Workout

3 rounds
1:00 ergo
10m over the hurdles
10m tin soldier walking
5 burpee + broadjumps
5 wall squats
:20 HS HOLD
5 muscle snatches with barbell
5 ohs with barbell
Long EMOM Workout

30 Min EMOM
1. 2-3 rope climbs
2. 15m HSW ( hand release or handstand hold )
3. 50 DU’s
4. 10-15 t2b
5. Rest

Need a training program?

10.9.2023 Hard Row & Easy Bike Workout

Snatch complex Strength

Deadlift Strength

Chin up Strength

16 min parina kassa Workout

Metcon Workout

Rowing Workout

Back squat 1x2 @70%, 1x1 @ 75%, 1x1 @ 80%, 1x1@ 85% Strength

Warm up Workout

Long EMOM Workout