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-
Ke 10.12.2025 penkki Workout
Facepulls 3x30
Vipunostot taakse 3x20
Pystypunnerrus käsipainolla 4x6-12 / käsi
Vipunostot maaten 3x20
Penkki käsipainoilla 3x12-20
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Warm up Workout
8 min amrap
45s erg
10 wall thoracic extension
8-12 hollow rock
6+6 plate windmill
10 plate good morningWall thoracic extension:
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Keskiviikko 17.12.25. FN Workout
Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8 tempo push ups
8 tempo rdl with db/kb's
:20-30 hanging flutter kicks (jalat etuviistossa, ei vaakassa)Strenght Superset
Bench Press 8+6+4+4 reps@65-75-85-90% of 1rm
perform 8-12 double db/kb deadlifts right after
rest as needed bwn setsMetcon
Every 2.5 min for 15 minutes (6 sets)
rounds 1-3
4-6 burpee over db
6-8 db power clean + push press (alt hand)
4-6 burpee over db
target sub 1 min
rounds 4-6
4-6 burpees
6-8 single arm db oh lunge walk (right side)
4-6 burpees
6-8 single arm db oh lunge walk (left side) -
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4 rounds for time Workout
4 rounds for time:
6 KB Thruster (24/16kg
9 TTB
12 Box Jump OverOhje: Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa kuulien painoa.
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Accessory Work Workout
4 rounds, rest 1-2min between movements
6 Front Squat, AHAFA
5-10 Strict C2B
5-15 Strict Ring Dip
10-25 GHD Sit-UpGo by feel.
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