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

WOD Workout

15:00 AMRAP
15 box jumps 24/20
12 push press 105/75
9 TTB
Warm up and strength Strength

2 rounds
50 single under
5 inchworms
10 passthroughs

Then
Barbell warm up

Clean and jerk
E3MOM x 6
2 reps @ 70-80% 1 RM

*200m/175m row before each round

*stagger start time so that each person can row before C+J

*row should take 1:00 or just under.
20.1.2021 - Takaketju ja lantio kestovoima Workout
Lämmittely:

5min kevyttä hölkkää tai kuntopyörää
2 kierrosta:
- 5 inch worm (mittarimato)
- 12 glute bridge (pito ylhäällä) (lantio-ojennus selinmakuulla)
- 12 banded good mornings (kuminauha hyvää huomenta)
- 8+8 walking lunges (askelkyykkykävely)
Treeni:

HUOM!

Jos liikkeet ovat vieraita, aloita kevyemmillä painoilla ja panosta siihen, että liikeradat ovat kokonaisia ja oikeita. Lisää painoja kun hallitset liikkeen. Ketään ei haluta rikkoa.

4 kierrosta:
(Lepoa 2-3min sarjojen välissä. Jätä pari toistoa tankkiin. Liikevideot alla.)
- 10+10 Single-Leg Kettlebell Deadlift
- 10+10 Dumbbell Bulgarian Split Squat
- 10 Barbell Good Morning
- 10 Kettlebell Glute Bridge (Pause on top)
- 10 Banded kettlebell swings
Jäähdyttely
- 10min kävely (esim. kotimatka)/kuntopyörä
- Venyttelyt 1-2h treenin jälkeen.
Videot:
Deadlift 1 RTM Strength

In 15 min find your 1 RTM

mark 3 of your heaviest lifts.
180121 Maanantai Workout

5 Rounds
1min - 1min - 1min row
stroke rates: 22 - 25 - 28
your 5k pace + 5s.
WOD Workout

EMOM x 24 (8 rounds)
Min 1: laps around the gym*
Min 2: 12 DB snatch 50/35
Min 3: 12 wallballs 20/14

*score is total laps ran around the gym. Only full completed laps count.
Warm up and strength Strength

Normal warm up
Then
3 rounds
8 good mornings
8 single leg Romanian deadlifts with KB

Touch and go deadlifts
15 deadlifts @ 40% 1RM
15 deadlifts @ 50% 1RM
15 deadlifts @ 60% 1RM
15 deadlifts @ 50% 1RM
15 deadlifts @ 40% 1RM

*each round needs to be touch and go. Any break/pause = 10 burpee over bar. Must be done before continuing on with the set.

Rest as needed between sets

Time cap 12:00 time cap
Bench Press Strength

Find 1 RTM in 15min

Mark 3 of your heaviest lifts.
Accessories Workout

EMOM 9:
Min 1: 40s Plank Hold
Min 2: 20 Alt. V-ups (1=1)
Min 3: 30s+30s Side Plank Hold L+R
"No Stress, Just Press" Workout

4 RFT:
15/12cal Row
15 Box Jump Overs 60/50cm
15 DB Bench Presses 30/20kg
Rest 1min btw rounds.

TC 25min