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

3.5.2023 BasicWod Workout

For time :

Row 4k
Bike 8k

TC 37
front squat Strength

front squat

3-2-1- 10 (10 rep set ~70% of daily 1 rm)

(1-3reps in tank)
JERK Strength

2x3 jerk (70-80% of 1rm jerk)
2x2 jerk (80-83%)
3X1 jerk (83-90%)

(push jerk or split jerk )
Push press Strength

Push press

8-6-4-4

(1-3reps in tank)
Gymnastics Holds 3/3 Workout

4rounds: 25-30s ON/40s OFF
1) chin over bar
2) ring support
3) bottom of ring dip
Lepopäivä Workout

Rest day - what did you do?
Muscle & Power Strength

Hip Thrust 4x10 reps.
Aerobic capacity Workout

16 Min Aerobic capacity
* Max Calories Erg
* Max Burpee To Target
* Max Shuttle Runs
* rest
5.4.23 Strength

PUSH PRESS 2/6
2 rounds of:
3-2-1 reps
Every 2min
Treeni 3 Workout

Warm up
2 rounds
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace Metcon
50-60 min kevyt juoksu/hölkkä/sauvakävely/polkupyörä @55-65% of max heart rate
Huomioi syke alue eli mennään tosi kevyesti ja ns. kroppaa huuhdellen läpi tätä. Ei kulutusta
vaan kevyttä muuta treeniä tukevaa.

Grip Strenght
3x30/30 plate pinch hold
Accumulate 2 min hanging.

Need a training program?

3.5.2023 BasicWod Workout

front squat Strength

JERK Strength

Push press Strength

Gymnastics Holds 3/3 Workout

Lepopäivä Workout

Muscle & Power Strength

Aerobic capacity Workout

5.4.23 Strength

Treeni 3 Workout