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-
Parivääntö Workout
Parivääntö
800m juoksu
3 kierrosta
10 rinnalleveto raskas pallo/säkki
15m pallon kanto karhuhalauksessa
10 etunopunnerrus
500m juoksu
3 kierrosta
10 kyykky pallon/säkin kanssa
15m pallon kanto karhuhalauksessa
10 askelkyykky pallon kanssa
300m juoksuAikaikkuna 20-28min
Juoksut yhdessä, muuten toisto saa jakaa vapaasti
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Hyrox parin kanssa Workout
Parin kanssa, toistot saa jakaa vapaasti.
3 kierrosta
912m Juoksu korttelin ympäri
50 Seinäpalloheitto
25 Yleisliike tasajalkahyppyJosta suoraan:
100 Käsipaino tempaus
50 Istumaannousu
500m Farmari kävely 2x kuulat tai käsipainotAikaraja 45 min
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Treeni 3 (keskiviikko tai torstai) Workout
Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing(total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting sessionWeightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + squat clean + push jerk + split jerk
3x1+1+2reps @55-65%
squat clean + split jerk
6x1+1@70-80%, go new set every 1.5 minStrenght
3-4x sledge push 25-30m@ight/moderate (keep the speed)
rest 2-3 min bwn setsMetcon at 80-85% effort
3 sets of
30/24 calories of ski erg at easy&moderate pace
straight to 1 round of D.T at @50-70kg/35-50kg
rest 2-3 min bwn sets -
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Morning intervals Workout
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Morning Intervals Workout
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4 set, 6 Front Squat + 6 Squat Jump Strength
4 set, 6 Front Squat + 6 Squat Jump
Bar from the rack. Do squat jumps immediately after front squats. Go AHAFA, rest as needed. Scale if needed.
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Endurance Workout