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

For Time
21-15-9 reps of:
Clean-and-Jerks @30/20kg
Burpees
Then, 15-10-5 reps of:
Clean-and-Jerks @40/30kg
Burpees
Finally, 9-6-3 reps of:
Clean-and-Jerks @50/40kg
Burpees

TC: 18'
Endurance WOD Workout

8 sets alternating A and B:

4 min on / 1 min off:
A. 500/400 m row
8-10 DB burpee box overs 30/20 lb
max sit ups

B. 500 m ski
50 m walking lunges
max med ball over the shoulder 40/30 lb
Punttitunti, alkutesti penkkipunnerrus 5 RM Strength

Penkkipunnerrus 5 RM
Strength Strength

Db push press 3x12, 3x5
Skills + Gymnastic Strenght Workout

20min Bar MU/ Kipping C2B/ Kipping PU
.
4 rounds FOR QUALITY:
5-8 weighted Pull up
5-8 Russian Push up
6-10 single leg cross t2b (alt.)
.
30s Rest between the movements
60s Rest between the rounds
VKO 41 Treeni 1A Workout

3 kierrosta:

5+5 Yhden jalan kyykky / Negatiivinen pistoolikyykky
5+5 yhden jalan maastaveto + ponnistus
10+10 Jalannosto sivulankussa
10 Jalkojen nosto L-istunnassa

*Kierros putkeen - lepoa noin 2min kierrosten väliin
20.10.2020 Session Two Strength

Back Squat, in 45 degrees

2x2x90%
2x2x95%
3x1x100%
1x1x105%
19.10.2020 Workout

4 rds

10 Strict TTB
12 Pistols w/ Db
12 SLDL w/KB
Warm up Workout
- 1min.: Row/Bike (Easy)
- 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Scale w/ stretch
  5+5 Side squat
- 45s.: Row/Bike (Moderate)
- 2 rds:
  6 Deadlift
  6 Muscle clean + Press
  6 Front squat
- 30s.: Row/Bike (Hard)
- Mobility...
Parijumppa Workout

Parin kanssa puoliksi liikkeet:

800m row
30 wall balls
10 power cleans
30 wall balls

800m row
30 over box jumps
10 power cleans
30 over box jumps

800m row
30 toes to bar
10 power cleans
30 toes to bar

800m row
30 push ups
10 power cleans
30 push ups