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-
Shoulder Press + Push Press Strength
3 sets:
3 Shoulder Presses + 3 Push Presses @70-75% 1RM Shoulder Press
- 10-15sec Hold on top of the last rep
- Rest 2min btw sets
- Focus on good ROM -
Saturday Madness Workout
Partner workout
For time: (YG,IG)
80/60 Machine Calories
60 Box Jumps @ 60/50cm
40 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
20 Plate Deck Squats, 15/10 kg
10 Strict Burpee pull up
-- then --
45 Dumbbell Power Cleans, 2x22.5/15 kg
Machine, 500 m - Partner Holding Front Plank
30 Dumbbell Power Cleans,
Machine, 500 m - Partner Holding Front Plank
15 Dumbbell Power Cleans,
Machine, 500 m - Partner Holding Front Plank
-- then --
4 rounds of: (YG,IG)
20 Toes-to-bars
20 Front Squats, 70/43 kgTimecap: 35 mins
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Erg Conditioning Workout
21 x 40s on / 20s off
1.row
2.bike-erg/echo/ski
3.rest@ RPE 3-4; hr 75-85%/max
-> valitse tavoite ylläpidettävään calorimäärään laitteisiin. -
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Hold it! Workout
2 x max pito 40/30kg pään yläpuolella
2 x max pito L-istunnossa lattiallaPostaa kokonaisaika. Lennosta lähtöjä klo 18-20.
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Speed is the key Workout
Nopeusharjoitteita painonnostoa varten klo 18
Kantsii tulla paikalle. Tehdään uusia ja hauskoja juttuja. ;-)
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26.11.2025 BENCH PRESS Strength
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26.11.2025 SHOULDER PRESS Workout
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many (reps) as possible