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

Perjantai 10.1.25. FN Workout

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
:20 Hanging flutter kicks
10-20 alt leg v-ups

Strenght
3 sets
12-16 weighted farmers hold box step ups with 2 db's (50/60cm) you choose
rest 30s
8-12 strict knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 double db/kb front squats

12 burpees
WOD Workout

AMRAP 8min

40 Tuplaa
10 Raakatempausta riipusta 35/25kg
11.1.2025 EasyWod Strength

Deadlift ( Deadstop )

5-5-5-3-3-3-2-2-2

Go Every 2:00
WEIGHTED PULL UPS Strength

Weighted pull ups/Strict pull ups 3x4x50% 1RM
PK-jyystö Workout

60s on - 20s off for 6 rounds:
a) machine 1
b) (weighted) box get over
c) machine 2
d) 3-5 push up - 6-10 sit up - 10-15 air squat
e) sandbag over shoulder

Target: keep heart rate <160 BPM
2 hang clean + 2 split jerk Strength

5 sarjaa
2 hang clean (lähtö korokkeilta) + 2 split jerk
Endurance Workout

3 x 9 min EMOM

9 min EMOM
1) 15/12 cal row
2) 15 wall ball @9/6kg
3) 1-2 rope climb

REST 2 min

9 min EMOM
1) 5+5 KB clean&jerk @20/16kg
2) 8 burbee box jump overs
3) 12 FR KB lunges @20/16kg

REST 2 min

9 min EMOM
1) 40-50 DU
2) 20 sit ups
3) 1 Round of Cindy (15 air squats + 10 push ups + 5 pull-ups)
”Danny” Workout

23 min

12 KP tempaus vuoro käsi 22,5/15kg
10 Yleisliike KP:yli
12 Istumaannosus
23 min Parin kanssa laite Workout

0 - 23 min parin kanssa Soutu,hiihto tai pyörä maksimi kalorit saa jakaa miten halua.

23 - 28 min lepo

28 - 51 min ”Danny”
2.8.2024 LIGHT-MODERATE WEEK 1/10 & PROG II - MAXIMAL WEEK 3/12 Workout

MODERATE DAY 3/30

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: LOW DEPTH JUMPS

video: PLANK HIP DIPS 0:10

video: SUPERMAN ROW

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN
2-3x1x[4+4+4]@barbell, rest btw sets 2min

CLEAN PULL TO HIP + CLEAN
2x1x[3+3]@barbell, 2x1x[3+3]@50%, 2x1[2+2]@60%, jerk-%, rest btw sets 2min

CLEAN from BELOW KNEE
2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
4@70%, 3x4@90%, 4@100%, jerk-%, rest btw sets 2min

HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@75, 2x1x[1+1+1]@80%, bs-%, rest btw sets 3min

video: CLEAN PULL TO HIP

video: HALF/PARALLEL BACK SQUAT

video: SEGMENT BACK SQUAT

SUPERSET: quality

3 rounds, no shoes

45sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
20x GLUTE BRIDGE with WEIGHT
6+6x KB GORILLA ROW

Rest as needed

KEHONHUOLTOA!

PROG II - MAXIMAL WEEK 3/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 7/36

SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min

CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@up to the maximum of the day, bs-%, rest btw sets 3min

SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!