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

STAMINA Workout

Every 5min, 4 rounds
run 400m
20 Wall Ball
10 slam ball
- lepoa pitää jäädä vähintään 1min kierrosten väliin
- skaalaa tarpeen mukaan
Conditioning Workout

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!
Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg
RC 040724 Tempo Clean Strength

5 sets
1 Tempo Clean + 1 Tempo below the knee Hang Clean + 2 Jerk
RC 040724 Clean Pull Strength

3 sets
1 Clean pull + slow descent + 1 floating Clean pull
RC 040724 Clean primer Strength

3 x Power Clean into Front Squat + 2 Clean
RC 040724 Jerk Strength

3 sets
3 behind the neck Jerk + 2 Jerk
RC 020724 Core Workout

3 rounds:
45-60sec weighted plank
8 oblique raises each side
30sec reverse plank
RC 020724 WOD Workout

EMOM 20:
1. Bike erg
2. Row
3. Farmer's carry, 2x16kg KB
4. Rest
RC 020724 Bench Strength

5x10 Dumbbell bench press, AHAP
rest 2min between sets
RC 020724 Squats Strength

3x8 Bulgarian split squats with barbell
rest 2min between sets

Need a training program?

STAMINA Workout

Conditioning Workout

RC 040724 Tempo Clean Strength

RC 040724 Clean Pull Strength

RC 040724 Clean primer Strength

RC 040724 Jerk Strength

RC 020724 Core Workout

RC 020724 WOD Workout

RC 020724 Bench Strength

RC 020724 Squats Strength