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

Strict overhead press 7 x 4 Strength

7 x 4
Endurance WOD Workout

”Anna”
For Time (with a partner)
1 mile run
90 box jump overs (24/20”)
80 KB swings (24/16 kg)
70 burpees
60 wall balls (9/6 kg)
50 plate overhead lunges (15/10 kg)
40 T2B
30 KB snatches (24/16 kg)
20 pull ups
1 mile run

Repeat back up the ladder to the top.
"Empsi" Workout

In pairs
AMRAP 14 + 14 (2min rest in between)
1 work 1 rest

Echo 28cal
28 Burpee over bar
28 Thrusters 30kg
28 Pull ups
28 Sandbag cleans 30kg
28 Wall balls 9/6 kg
28 Box jump over
Viikko 26 Workout

Kesäkauden viikko 2/7
RC 240624 Double six Workout

AMRAP 6
50 DU
10 HSPU
10 Front squats 40kg

rest 3min

AMRAP 6
12 Cal
10 DB snatch 15kg
10 Burpees over DB
RC 240624 Front squat Strength

6x3 Front squats @77.5-85% of 1RM
7.5.2024 Juoksu Workout

Verryttely vauhdilla 8 - 10 minuuttia.

2 Minuuttia kovaa juoksua / 1 minuutti kävelyä. Toista 7 kertaa.
Rowing technique Workout

Every 1:30
*20/15cal row

-spm 20-22
-sub 1min/round
OHS Strength

5x2
*2min rest
*AHAP
Every 1:30 x 8 (12min) Strength

-squat snatch + power snatch
*build to heavy

Need a training program?

Strict overhead press 7 x 4 Strength

Endurance WOD Workout

"Empsi" Workout

Viikko 26 Workout

RC 240624 Double six Workout

RC 240624 Front squat Strength

7.5.2024 Juoksu Workout

Rowing technique Workout

OHS Strength

Every 1:30 x 8 (12min) Strength