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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DB complex & machines Workout
E2:30 x12, alt. between a & b:
a) 12 s.a. db suitcase deadlift
9 s.a. db bent over row
6 s.a. db hang squat clean- ensin koko setti vas. puolella sitten oik., etsi hyvin liikkuvat painot kompleksiin
- remaining time rest / plank hold
b) machine
Overall RPE ~7
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19.11.2025 SHOULDER PRESS Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min
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Perjantai 29.8.25 FN Workout
Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocksStrenght
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50+50% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn setsMetcon
3 sets, new set every 5 minutes (15minutes)
15/12 calories rowing
10 burpees
12/9 calories ski
10 db snatches
4-6 hengen lähtönä, aina 1 min 30 sek välein. -
Keskiviikko 23.7.25. FN Workout
Warm Up
2 sets
2 min cardio/250m easy run
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squatsMetcon (all with 70-80% effort)
AMRAP 7
250m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
250m run
10-14 push ups
rest 3 min
AMRAP 7
250m run
15-21 air squatsAccessory Work
2-3 sets
6-8 kb bottom up press R/L
6-8 db row R/L
12-16 double kb deadlifts
rest 2-3 min bwn sets -
17.11.2025 FRONT SQUAT Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min
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17.11.2025 FRONT SQUAT Workout
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min
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Perjantai 14.11.25. FN Workout
Warm Up
2 rounds
2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rowsStrenght
Thruster from rack or ground 4x5reps@60-70-75-80%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55-60% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn setsMetcon
With Partner (3x5min amrap/ 1 min rest bwn amrap's)
amrap 5 of rowing
amrap 5 of ski erg
amrap 5 of bike erg -
Strength Workout
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Power Jerk ]
Every 1:30 for 12 mins.
@ 70-80% of 1RM CL and Jerk