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-
Treeni 2 (tiistai) Workout
Warm Up
2 min ski + 2 min bike erg
then 2 rounds
10 hand released push ups
:30 push up plank hold
10 strict pull ups
:30 active bar hangingStrenght
Military Bench Press 4x5reps@60-65-70-75%
perform 1-2 legless rope up/down
rest 3-4 min bwn setsMetcon at 80-90% effort
2 sets
2 rounds for time
4-8 ring muscle ups / bar muscle ups / burpee c2b pull ups
12-16 front rack walk lunges @16/24kg's
16/20 calorie ski erg
take 10-20 sec break after each movement, keep ski moderate pace. time target per set is 6-8 minutes
rest 1:1 bwn set
voit tehdä esimerkiksi ekassa setissä ring mu ja toisella setillä bar mu.Optional Accessory Work
2-3 sets
5-10 jefferson curls with light kb
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn setsCool down
3-5 min recovery bike / air bike / jog&walk -
Kevyt viikko - treeni 2 Workout
EMOM10
Raaka rive+etukyykky+työntö 1+1+1 70%6 kierrosta - 1 min lepo välissä
6 thruster 42,5/30
1 wallwalk
6 viivajuoksu 5m viivat -
QUATERFINALS WORKOUT 1 Workout
RX
For time:
10 shuttle runs
20 overhead squats (36/52 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.Time cap: 12 minutes
INTERMEDIATE
For time:
10 shuttle runs
20 overhead squats (25/34 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.Time cap: 12 minutes
BEGINNER
For time:
5 shuttle runs
15 overhead squats (15/20 kg)
20 burpees
Rest 1 minute
20 burpees
15 overhead squats
5 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.Time cap: 12 minutes
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25.6.2025 SPLIT JERK Strength
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