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-
Ke 28.5.2025 maastaveto/kyykky Strength
Maastaveto 5x6x75%
Kyykky 3x3x70%
Kohautukset tangolla 3x15
-karkea arvio 25% maven maksimista -
SATURDAY SMASH!!! Workout
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Ma 19.5.2025 penkki1 Workout
Penkki käsipainoilla 3x8-15
Pullover 3x20
Ojentajat kumpparilla/taljassa 3x20
Vipunostot sivuille 3x20
Hauiskääntö tangolla 5x10
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29.8.2025 DB, Burpees & WB Workout
AMRAP 10
14 Hang DB Snatch, alternating 22,5/15kg
6 Burpee Over DB
20 Wallball Shots 20/14p -
WOD: EMOM after EMOM after EMOM Workout
EMOM9-6-3, rest 3 in between EMOMs:
a) 15 / 12 cal machine
b) 15-25 wb
c) 1-3 wall walk / 2-4 feet on box wall walkTyöaikatavoite ~45s / min. RPE 7-8.
HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.
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WOD Workout
YGIG Amrap 20min
30 Cal
20 Burpee boxin yli
20 HC&J (2x painoa=Kp/kk)*Toistot saa jakaa miten vaan
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RestDay! Workout
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Narrow grip bench press 5x5 Strength
Narrow grip bench press: 5x5
Strict pull-ups 5x3-12Do as a super set. Rest 2-3min after pull-ups
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Keskiviikko 21.5.25. FN Workout
Warm Up
2 rounds
2 min cardio machine
6-8 single leg rdl R/L
6-8 kb bottom up or db press R/L
6-8 single arm kb row R/L
10 scapula pull ups + 20s hangingStrenght
Build to heavy single on Push Press
2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
rest as needed bwn setsKipping Pull ups / c2b pull ups
3-4x6-12 reps
rest 1-2 min bwn setsMetcon
21-15-9 reps for time
single arm db power clean&push press (alt hand) rx db
ring rows / 10-8-6 of strict chin or pull ups
time target is sub 8 minutes, cap 10 minutes. -