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

02.02.2016 - WOD Workout

84 / 60 / 36 Double Unders
9 / 15 / 21 Goblet Squat (32/24kg)

Time Cap 12'
Back squat Strength

BS: 4x6
Clean Workout

Heavy sets:
1. High hang clean: 3x2
2. Hang clean: 3x2
3. Clean: 3x2
Bench press Strength

BP: 3x10
7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS Strength

7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS – work to a heavy complex for the day, rest 2:00
3 rounds: Wall Ball, HSPU, Deads Workout

3 Rounds for time:
21 Wall Ball @ 10/6kg
14 Handstand Push-Up (kip ok if passed the test)
7 Deadlift
100b Workout

100 burpees for time
Keskivartalo (voima) Workout

3 rounds :
6-10 GHD sit ups (lisäpaino)
6-10 GHD back extensions (lisäpaino)
15+15 kb side bends
Daily Mobility Workout
Med Ball WOD Workout

Wednesday, 1/27/2016

Focus: Strict Press

3 x 3 @ 50% 1RM C&J

MetCon: “Med-Ball WOD”

4 RFT:

200m Med-Ball Run

10 Med-Ball Push-Ups

15 Wall Balls

20 Ball Slams

(L1- 14/10; L2/L3- 20/14)

Score: Weight / Time

Need a training program?

02.02.2016 - WOD Workout

Back squat Strength

Clean Workout

Bench press Strength

7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS Strength

3 rounds: Wall Ball, HSPU, Deads Workout

100b Workout

Keskivartalo (voima) Workout

Daily Mobility Workout

Med Ball WOD Workout