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

EMOTM for 10min: Hang Power Cleans+Front Squats Workout

Every minute on the minute for 10min:
5 Hang Power Clean + 5 Front Squat
Heavy complex II Workout

5 rounds of:

3 x Snatch deadlift
1 x Snatch
1 x Hang Snatch
3 x OHS
x 3

Tulos on onnistuneiden kierrosten painojen summa!
Thruster ladder Workout

10 x E1,5MOM

3 x Thruster

Increase weight each 2 rounds, if you can.
Core WOD Workout

10 EMOM
5 Hollow Rocks
5 V Sit Ups
5 Push Ups
Plank hold remaining min
12 min. Thrusters Strength

In 12 minutes:
5 Thrusters

Work up to heaviest 5 reps for the day with good form.
6-8 total sets.

Advanced:
5 RM Thruster
Add weight EMOM until you hit your 5RM.
Start at empty bar and use no more than 8 sets.
Winter War 2015 qualifier 1 Workout

10 min AMRAP
30 Raaka Rinnalleveto 50/30kg
10 Leuanveto
30 Boksihyppy 60/50cm
10 Leuanveto
30 Tuplanaruhyppy
10 Leuanveto

Tulos on 10min aikana saavutettu toistojen määrä.
Weightlifting Strength

otm 12:
snatch high pull + snatch (power/squat)
15 Min Emom Workout

Alternate
1. 12 lunges 60/40Kg
2. 1-3 Rope climbs
4. 10 Push Press 60/40Kg
Clean Complex Workout

1 Power Clean
1 Clean

Build up to a heavy, but submax set in 15min.
Strict pull-up max reps Workout

Strict pull-ups max reps

If you don't have pull-ups do the following:

Single arm row 8-12 rep max
single arm high pull 66% of single arm row
Single arm KB/DB press 66% of Single arm row
-Fast up, slower down tempo

Need a training program?

EMOTM for 10min: Hang Power Cleans+Front Squats Workout

Heavy complex II Workout

Thruster ladder Workout

Core WOD Workout

12 min. Thrusters Strength

Winter War 2015 qualifier 1 Workout

Weightlifting Strength

15 Min Emom Workout

Clean Complex Workout

Strict pull-up max reps Workout