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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Step back lunge Strength
E2:30 x4:
6+6 step back lunge (vuorojaloin, tanko niskassa)
- RIR 2-3 viimeisessä sarjassa -
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SQUAT CLEAN Strength
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15042026 Keskiviikko B Workout
B) For time in pairs
21-18-15-12-9 strict pull ups
42-36-30-24-18 thrusters 20/15kg*Split reps with partner
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Upperbody strenght Strength
e3,5m x 4:
4-3-3-2 bench press @ RIR 1-2
6-10 *deficit ring row @ RIR 0-1
*2s pause top -
OPEN GYM suggestion Workout
Pre-Workout
2,000 m Row
Time cap: 15 min
RPE 10
Go hard but controlled — this is a max effort for today.
Aim to keep your pace consistent from start to finish.
Unilateral work
4 Sets
12 Landmine1-leg rdl R
12 Landmine1-leg rdl L
12 deficit push ups
12 Landmine Oblique TwistRPE 6-7
Goal & Intensity
-Build single-leg strength, balance, and core control.
-Support injury prevention and improve movement quality.
-Move with control — this is not for speed.
-Keep your hips stable in the single-leg RDL.
-Maintain a strong plank position in push-ups and twists.
-If balance or form breaks down, reduce the load.
Scaling Options
RDL: use lighter weight or bodyweight
Push-ups: remove deficit or go to knees
Twists: reduce range of motion or weight
Goal for Today
Leave the row feeling emptied.
Leave the strength work feeling better than you started — not destroyed. -