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

Engine Gymnastics Workout

Strict Mu work on rings
Team WOD: AMRAP 15 min Workout

In teams of two:
AMRAP 15 min

40 Thrusters (1 works, 1 rests)
20 Synchronized Burpees
Endurance Workout

For 40 minutes ascend the ladder as far as possible:

5 wall balls (9/6 kg)
10 double unders
150 m run or 10/8 cal ski
20 s rest

10 wall balls (9/6 kg)
20 double unders
300 m run or 20/16 cal ski
40 s rest

15 wall balls (9/6 kg)
30 double unders
450 m run or 30/24 cal ski
60s rest
etc…
Hietsu run Workout
For time
- Hietsu run (approx. 4km)
Specific instructions from the box.
Tekniikka: Valakyykky ja raaka työntö Workout

Valakyykky
Raaka työntö
100617 Workout

Conditioning
"Jerry"
1 mile Run
2K Row
1 mile Run
Snatch pull Strength

Snatch pull: 5x3
Supinated L-sit Pull-ups 7 x 2 Workout

Supinated L-sit Pull-ups (chin-ups, palms facing you)
7 x 2

Start from L-hang, add weights if possible
Strength&Conditioning - 15-12-9 of your choice Workout

15-12-9 of your choice

Ohje: valitse 2 tai useampia liikkeitä ja tee niillä toistot 15-12-9. Sovella päivän kuntotasoasi harjoitukseen.
Clean & Jerk complex Strength
- Find days max:
  1 squat clean+ 2 front squat + 1 split jerk
- Do additional 3-4 x 1 c/j with days max weight on complex.

Need a training program?

Engine Gymnastics Workout

Team WOD: AMRAP 15 min Workout

Endurance Workout

Hietsu run Workout

Tekniikka: Valakyykky ja raaka työntö Workout

100617 Workout

Snatch pull Strength

Supinated L-sit Pull-ups 7 x 2 Workout

Strength&Conditioning - 15-12-9 of your choice Workout

Clean & Jerk complex Strength