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-
"In Finland we have this thing called Juhannus” Workout
Warm-up:
10 Walking lunges with a twist
10 Forward and backward leg swings
10 Lateral leg swings
10 Arm circles (forward and backward)
15 Band pull-aparts
10 Scapular wall slides
10 Cross-body arm swings
10 Shoulder pass-throughs with stick
6-8 Inchworms with push-up
20m Bear crawls (forward/backward)
8+8 Scorpion kicks
10 Cat-cow stretchesWarm-up2:
200m jog
5 burpees
5 thrusters
5 pull-ups
5 box jumps
5 push ups
5 t2b
200m jogWORKOUT
For Time:
400m run / ergo
50 burpees
50 thrusters (30/40kg)
50 Pull ups
50 box jumps
50 Push ups
50 T2B
400m run- scale as needed!
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Easy pace cardio Workout
easy pace cardio: 30min
800m run
3 hang squat snatch
3 ohs
3 snatch balance
12 push ups
12 pull ups
12 ttb -
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Clean Grip deadlift Strength
Set 1 – 70% – 8 Reps
Set 2 – 75% – 8 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 RepsUse 80-90% of max deadlift and then percentages above.
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Back Squat Week 7: 1X5@80%, 2X3@85%, 3X1@90%. Rest 2-3 minutes. Strength
Back Squat.
1X5 @ 80%,
2X3 @ 85%,
3X1 @ 90%
Rest 2-3 minutes. -
Accessories Workout
3-4 rounds
8+8 single leg kb deadlift
3+3 pallof press (2sec hold)
20-30 russian twistrest as needed between rounds
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Pull-ups and ring dips Workout
5 sets:
5-10 Strict Pull-Up, 5-10 Ring Dip.
Rest 1-2min between movements.