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

1/9/18 Workout

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 du/su
6 dl
4 push-ups

Metcon/*Rx(10)
800m run buy in
then amrap in remainder of time
7 cleans 105/75-*165/105
21 *double unders/x3 singles

rest 5 mins

otm 6
clean-climb every minute if form is good. Start around 60% of 1rm.

Finisher
2 min hamstring stretch
1 min hip distraction
50 rtw
50 crunches
NBT MU-kipping practise Workout

Every40sec 5-4 rounds
-Wall jumps
-hoover
-hspu
-banded Kipping
- jump mu
- false grip Ring mu (ground)
- banded mu
Back Squat Strength

5x4 @ 65-75%
9.1.2018 35+ & 40+ Workout

Uimahalliin! Uintia 30-45 minuuttia.
8.1.2018 Strength

Tempaus vedot pukeilta polvenpäältä

6x3@110-130%

Maltetaan pysyä tangon päällä, epäkkäät...
Bench Press 7x2 Strength

Bench Press 7x2
Morning Intervals 090118 Workout
3 Rounds
45 seconds work, 15 second rest.
- Tyre flip -> Tyre jump -> Tyre Burpee
- Ski
- Burpees
- Row
- Ankle taps
- Wall Balls
- Sled Push
- KB box step overs 2x16/12 kg
- Assaultbike
- DU's
2 Minute rest between rounds
Sunday Fun Day Open Gym Workout

1:30-3:00
Open gym
V-ups, Sit-ups and DB work Workout

4 Rounds:
15 V-ups followed by
15 Sit-ups
7 Double DB hang clean thrusters 20/15kg

Try to go v-ups + sit-ups unbroken without a pause between.
Tiistai 21.11 Workout

Warm up metcon
7 Rounds
250/200m Row
8 Heavy wall balls 12/9
Rest 30 seconds after each round

Need a training program?

1/9/18 Workout

NBT MU-kipping practise Workout

Back Squat Strength

9.1.2018 35+ & 40+ Workout

8.1.2018 Strength

Bench Press 7x2 Strength

Morning Intervals 090118 Workout

Sunday Fun Day Open Gym Workout

V-ups, Sit-ups and DB work Workout

Tiistai 21.11 Workout