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

Sunnuntain Pitkä Workout

2-3 hlön tiimissä

10K soutua tai hiihtoa

Tai

20K pyörällä

-Aina kun oma vuoro on tehty:
5-10 Strictiä T2Btä tai jalkojen nostoa
8-10 Russian twistiä levypainolla
Alkavalla 2 min 40 min ajan Workout
Alkavalla 2 min 40 min ajan
1. Kävely käsipainot eturäkissä
2. Laite 20/25 kaloria
3. Kahvakuula heilautus 25
4. Naruhyppy 50-70
For load: Workout

For load:
1-rep-max clean

ScaledWOD
For load:
1-rep-max hang clean
19.12.2022 BasicWod Workout

40 Minutes For Load & Easy Pace

5 Front Squats
10 + 10 One Arm Dumbbell Push Press
30 Fluters Kick
15 Stiff Legged Deadlift w/ KB
Push press 4x4 Strength

Push press
4x4 - RIR 1-2 on last set
Stretch Workout

Venytys kahdella kädellä, kantapää 38cm kohdalla
DEEP IMPACT Workout
Machine intervals Workout

30s on 60s off x12:
a) bike / ski
b) row
c) air bike

Go hard, overall 90+% effort.
Result: Total calories gained.
16.1.2023 BasicWod Strength

Back Squat

5-5-5-3-3-3

Go every 2:00
16.1.2023 BasicWod Strength

Reverse Lunge

6-6-4-4-2-2

Go Every 2:00

Need a training program?

Sunnuntain Pitkä Workout

Alkavalla 2 min 40 min ajan Workout

For load: Workout

19.12.2022 BasicWod Workout

Push press 4x4 Strength

Stretch Workout

DEEP IMPACT Workout

Machine intervals Workout

16.1.2023 BasicWod Strength

16.1.2023 BasicWod Strength