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

Morning Intervals Workout

4x8min (2min rest)

A) 2x
1min SkiErg - 1min Row - 1min Assault Bike - 1min rest

B) 8min AMRAP
30m Run
8 Box Jump Overs

C) Row 3x2min ON/1min OFF

D) 8min Quality
20m Run
20m Farmers Carry
20m Run
20m Front Rack Carry
20m Run
20m Overhead Walk
Shoulder and overhead work Workout
3 RDS:

10 Strict presses + 15 Overhead shrugs + 60s Overhead hold
- Try to go unbroken
- Rest as needed btw sets
28.3.2018 Ke Penkki Strength

Penkki 2x2x95%
Kapea penkki 3x3 stopeilla
Leuat, vastaote 2x10-15
Facepulls 100 toistoa
3/29/18 Workout

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 sl dl
10 goodmornings
5 pass through

Metcon/*Rx(20)
2rds
15 clean and jerk 115/75-*165/95
20 pull ups/15 c2b/*7 mu
800m run

Rest 5 mins then

work up to hvy clean and jerk(12)

Finisher
100 flutters
30 t raise
2 min chest opener
EMOM 18 min Workout

EMOM 18 min
7-9 pullups
7-9 box jumps
20 russian twists
16.1.2018 35+ 40+ Strength

Double db row 5x8-10 AHAP
17.1.2018 35+ 40+ Workout

Dumbell bench press 5x8-10@ AHAP
CFPORVOO EMOM 1.10.2016 Strength

6 min EMOM
Floor press 6x60%
12.1.2018 Pe Maastaveto Strength

Pendlay Row 5x8
Maastaveto 3x10x70%
Leuanveto 50-100 toistoa (voit vaihdella otetta)
Lihashuoltoa
12.1.2018 Workout

Cat back deadlift 5x10@25-35% DL

use two 20kg plates under feet

Need a training program?

Morning Intervals Workout

Shoulder and overhead work Workout

28.3.2018 Ke Penkki Strength

3/29/18 Workout

EMOM 18 min Workout

16.1.2018 35+ 40+ Strength

17.1.2018 35+ 40+ Workout

CFPORVOO EMOM 1.10.2016 Strength

12.1.2018 Pe Maastaveto Strength

12.1.2018 Workout