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

Open Gym 8:30am Workout

Open Gym post if coming
Onsdag 15/2 2017 Workout

A:
B:
4min row for cal
3min rest
4min amrap: 15 DU, 10/10 kb snatch 16/12kg, 5 Burpees
3min rest
4min row for cal
3min rest
4min amrap: 15 DU, 10/10 kb snatch 16/12kg, 5 Burpees
3min rest
4min row for cal
C:
Selkäpenkki + GHD Workout

3 x 12 selkäpenkki + 12 sammakkoo + 12 GHD sit uppia
Open Gym 12:15 Workout

Open Gym post if coming.
Snatch pull Strength

(80%/3)3
Power snatch Strength

60%/2
65%/2
70%/2
Death by Deadlift Workout

Dl every 1 minute. Add 1 each minute until can't complete that round
Then 5 sets of 5 tricep pulldowns each minute. Alternate arms
Conditioning Workout

30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/115#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/115#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)
MU 5x1-5 Workout

with 1 min rest
Partner Countdown- West Side Workout

1

Ski + Swing
300/250/200/150/100/50
20-20-15-15-10-10

2

Row + Candlestick
300/250/200/150/100/50
20-20-15-15-10-10

3

Curve + Battle Rope
.14/.12/.10/.08/.06/.04
20-20-15-15-10-10

10 mins to finish each station

Need a training program?

Open Gym 8:30am Workout

Onsdag 15/2 2017 Workout

Selkäpenkki + GHD Workout

Open Gym 12:15 Workout

Snatch pull Strength

Power snatch Strength

Death by Deadlift Workout

Conditioning Workout

MU 5x1-5 Workout

Partner Countdown- West Side Workout

1

2

3