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

Maanantai 23.10 Strength

Wendler bench press week 3
Rest day Workout

Ei tekniikkaa. Tule huoltamaan tai tekemään väliin jäänyt harjoitus.
21.11.2017 Strength

"Tall clean" varpailta
5x2 @ 40-60%
21.11.2017 Workout

Raakarive + samaan vauhtiin työntä sax

7x1+1 50-70%
20.11.2017 Ma Perusryhmä Kyykky Workout

Kyykky 4x3x75%, 2x80%,2x85% 2x90%, 2x95%
Etukyykky 5x3
Salkkunostot 4x6 / puoli
Deadlift (week 7.1) Strength

3reps @50, 60, 70%
2reps @80, 90%
2x1 @95%

Rest as needed.
15.11.2017 Ke Perusryhmä Penkki Workout

Penkki 4x3x75% 3x2x90%
Merkkipenkki 5x5 (selvä pysäytys rinnalla, painot n. 60%)
Kulmasoutu 100 toistoa (12-20 toiston sarjoja)
Huoltavaa olkapääjumppaa "Blackburns for Shoulders"
Core Workout

A) 3 Rounds, new round every 3rd minute
10 Hollow Rocks
10 V-ups
10 Knee- hugs
10 Hollow Hold

B) 3 Rounds (rest 1min)
Draw 1-9 in the air
6/6 Scorpions
10 Back Leg Lifts
20/20 Chinnies

C) Shoulder Tabata
Weighted reverse lunge 2 x 20+20 @ 45-65% Strength

Weighted reverse lunge
2 x 20+20
@ 45-65 % 1RM
Back Squat 2 x 20 @ 45-65% Strength

Back Squat 2 x 20 reps
@45-65 % 1RM

Need a training program?

Maanantai 23.10 Strength

Rest day Workout

21.11.2017 Strength

21.11.2017 Workout

20.11.2017 Ma Perusryhmä Kyykky Workout

Deadlift (week 7.1) Strength

15.11.2017 Ke Perusryhmä Penkki Workout

Core Workout

Weighted reverse lunge 2 x 20+20 @ 45-65% Strength

Back Squat 2 x 20 @ 45-65% Strength