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

3x90s Plank Hold Workout
- Straight arms
- 1min Rest
Back Squat Strength

1x3x75%
1x3x80%
1x3x85%
- Rest 2min
Push conditioning 1 Workout

emom 10 min

O: 12/10 cal row
E: 10 7-10 push ups
Newton Challenge WOD 1 Workout

Warm up: 3 rounds for quality

5+5 Plank rotations

5+5 Chimp walk

10 Hindu push ups

5+5 Cossack Squat. Scaled: side lunge

Workout: 5 rounds for time

Handstand hold for total of 60 sec
(Scaled: pike push up hold for total of 30 sec)

Wall squat hold 60 sec

Straight Leg Bridge 60 sec

Plank 60 sec

Superman hold 60 sec

Rest 1min between rounds
32min ajan alkavalla 4 minuutilla Workout
32min ajan alkavalla 4 minuutilla
1. Pyörä/soutu/hiihto
2. Tempaus kompleksi: 3 x (2 raaka tempaus taskusta + 2 raaka tempaus riipusta + 2 raaka tempaus polven alta + 2 raaka tempaus), kevyehkö paino
4.12.2020 tai 5.12.2020 Strength

HUOM!! (kesto yht. n.20min) ennen keppi/tanko
jumppaa, omatoimisesti:
10m+10m duck walk, kädet niskassa
5m crap walking for- and backward
5 + 5 bird-dog, hold 10 sec

1-2 kierrosta:
5 voimakääntö lantiolta
5 snatch balance (dippi)
5 snatch drop
5 valakyykky
5 punnerrus kyykyssä te-ote
5 voimakääntö kyykyssä te-ote
5 panda pull lantiolta te-ote
5 te polvelta

TEMPAUS

2x1@70, 1@75, 80, 85, 90, 95, 3x1@MAX te-% (pal. 2-3min)

RIVE + TY
2[1+1]@70, 1+1@75, 80, 85, 90, 95, 3x1@MAX ty-%
(pal. 2-3min)
4.12.2020 Strength

5 x (1 x Clean + 4 x Push Push press) @ 105% (SP)

SO 2:00
4.12.2020 Strength

5 x (1 x Clean + 4 x Shoulder press) @ 80% (SP)

SO 2:00
Intervals Workout

2 Rounds:

A) 1min DU´s
1min Rest
B) 1min Devils press @2 x 15/10kg
1min Rest
C) Wall ball @9/6kg
2min Rest

Tavoite pitää sama toistomäärä, joka kierros.
Push press Workout

3 x 3 @-10% of previous week