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

32 min. 2 liikettä Workout
32 min.

Alkavalla 2 min.
1. 300m soutu, 600m pyörä.
2. 10 maastaveto 2 käsipainolla tai kahvakuulalla (raskas paino)
Thunderstorm Workout

Partner workout
15 AMRAP
50/ 40 cal row
50 overhead squat (30/ 20 kg)
50 bar over burpee
AMRAP 20min Workout

With partner:

50 cal Row/Air bike
50 Thruster (35/25kg)
50 Toes to bar
50 Box jump
60min Conditioning Workout

1:1 work/rest
8 x 300m Skillmill run
Then
8 x 500/400m Row

Score total meters.
13.11.2019 Sali Workout

Lämmittely:

10 minuuttia.

15 GTOH, levypainolla
15 kyykkyä
10 Kuminauha maastaveto

Voima Rive + VAPU

5 x 3+3 x 70-80% (vapu)

Raakarive + VAPU

4 x 2+1 x 80-90%

Raakarive

4 x 1 x 90%

Ponnistus kulmasta takakyykky, nouse raskaaseen kolmoseen.
Power clean + Hang power clean Strength

In 20 min:
6x
Power cleang + Hang power clean
- Build to heavy
Snatch & BOB Workout

Every 2min x4
- 7 Snatches 43/30kg
- 7 Burpees over bar
WARM-UP Workout

3 rounds:
20/15 cal Row
5+5 DB Single Arm Hang C&J
10m+10m Single Arm DB Overhead Walk

Thoracic Flow video and 5 Banded Pull-Apart, tempo 5015 video
Gymnastic -tunti 2. Workout

Harjoitellaan kuppi-kaari -liikettä.
Tutustutaan leuan vetoon (pull up) ja harjoitellaan erilaisia variaatiota.
Strength Strength

• 8-8-8 of:
BB Back Squats
85-95% of today 8 @ 8 RPE

Need a training program?

32 min. 2 liikettä Workout

Thunderstorm Workout

AMRAP 20min Workout

60min Conditioning Workout

13.11.2019 Sali Workout

Power clean + Hang power clean Strength

Snatch & BOB Workout

WARM-UP Workout

Gymnastic -tunti 2. Workout

Strength Strength