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-
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21.3.2026 Press & Pull-Ups ( Strength ) Workout
Alternate B1 / B2
B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
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1 x 3 @ 85-90%H3B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
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1 x 3 @ 85-90%H3 -
21.3.2026 EMOM ( EasyWod ) Workout
EMOM 16
1 Minute : 14 Shuttle Runs ( 6m )
2 Minute : 12 Push-Ups
3 Minute : 12 Ring Rows
4 Minute : 20 Air Squats -
"Sean" Workout
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps -
STAMINA Workout
20min EMOM
1.min 10-15cal ergo
2.min 10-25 KB swings
3.min 8-12 bar over burpees
4.min 10 Power cleans (40/60kg)
5.min rest -
EasyWOD 19.3.2026 Workout
Voima
E2MOM, 5rds
Hang power clean + push press 3Metcon
Amrap 8
Hang power clean 6
Push press 6
Run/walk 1rd -
Conditioning Workout
Partner workout
00:00-05:00
Max distance machine in 5 mins (YG,IG)05:00-06:00 REST
06:00-16:00 (YG,IG)
For time
21-15-9
Devil's Clean box step up @2x15/10kg, 50cm
T2b
Synchro single DB Push Press @15/10kg16:00-17:00 REST
17:00-27:00 (YG,IG)
21-15-9
Box jump @60/50cm
HSPU/ BOX HSPU
Sandbag Clean @45/30kg28:00--34:00
For time the same distance completed in first AMRAP (YG,IG) -
18.3.2026 CLEAN + SPLIT JERK Strength
*nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 65-70%, jerk-% rest 2min
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