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

Front squat 5-5-4-4 Strength

1x5 v2-3
1x5 v1-2
1x4 v1-2
1x4 v1

Tauko 2min
Front Squat Strength

Build to Heavy Set of 3
Omatoimi ekstra Workout

"Annie"
50-40-30-20-10
double unders
abmat sit ups
E2MOM 12 Workout

E2MOM 12
1. 3x8+8 One Arm Strict Press DB/KB
2. 3x8+8 One Arm Ring Row
Core Workout

3 Rounds,
new every 3rd minute

10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold
Torstai 28.11. Workout

Accessory
4 Rounds
30s work/30s rest
Heavy Kb swings
Grasshopper 10s + plank hold 20s
Tempo goblet squats
AMRAP 15 Workout

AMRAP 15
2 Rounds of “CINDY”
1 Round of “DT”

Rx: 70/50kg
Back squat progression Strength

Back squat proggis (week 3)

25 reps @60%1RM
20 reps @70%1RM
15 reps @80% 1RM

Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.
Warm up Workout

2 rounds
2:00 cardio
25 plate hops
10+10 One leg glute bridge :02 hold
15 air squats
10 ring row
5 push ups
5 burpees
Torstai 31.10. Strength

Front squat
6x2 87,5-92,5%

Need a training program?

Front squat 5-5-4-4 Strength

Front Squat Strength

Omatoimi ekstra Workout

E2MOM 12 Workout

Core Workout

Torstai 28.11. Workout

AMRAP 15 Workout

Back squat progression Strength

Warm up Workout

Torstai 31.10. Strength