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

Woima Home Workout 4. Workout

Warm-up
2 rounds
10 Air Squats
10 Jumping Jacks
10 Active Samson

AMRAP 16 MINUTES
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups

(Score is Rounds + Reps)
EMOM x10 Workout

CONDITIONING

EMOM x10

1) 3 Deadlift @65-75%
2) 10m Handstand Walk

Overall RPE 4

Tailoring Options:
Deadlift→ Decrease loading to 50-60% of 1RM
HSW→ 10-20 Wall Facing Shoulder Taps video
For time Workout

3 rds:
10 Power clean (Rx: 60/40kg)
20 Wallball (Rx: 20/14lbs)

(Time cap: 8min.)
Friday 20th March 2020 Workout

WOD

FRAN

21-15-9

Thrusters

pull-ups
Treeni Workout

Treeni

Juokse 1500m

Suorinjaloin maastaveto 3 x10 toistoa,
samat painot, tauko 2 min.

5 kierrosta

15m karhukävely
15 kulmasoutu kastelukannuilla
15m askelkyykkykävely
WOD Workout

AMRAP 15'
6 Deadlift @80/60kg
12 Push Up
21 Box Jump
Strength Strength

USA swing 3x20
Tiistai 10.3. Workout

Rästi
Pe 13.3.2020 Kisa penkki/kyykky Strength

Penkki 3x1x90%

Kyykky 3x5 (50%, 60%, 70%)

Ojentajat käsipainoilla 4x6-12
Vipunostot eteen levypainolla 4x12-20
Facepulls 4x20

Apuliikkeet läpi ”vuorotellen”, noin 1min palautukset
COOL DOWN Workout

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

Need a training program?

Woima Home Workout 4. Workout

EMOM x10 Workout

For time Workout

Friday 20th March 2020 Workout

Treeni Workout

WOD Workout

Strength Strength

Tiistai 10.3. Workout

Pe 13.3.2020 Kisa penkki/kyykky Strength

COOL DOWN Workout