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

OnRamp Test Workout

Day one on OnRamp time 5:39
Last day on OnRamp time 3:56

200m run
15-12-9
Air Squat
Push-Up
Ring Row
200m run
Holbrook Workout

10 rounds of:

5 Thrusters 115#
10 Pull-ups
100 meter Sprint
Rest 1 minute

Rest included in time
Last Day of Summer '19 part 2 Workout

5 rounds for time
20 Db snatches
5 burpees
1.9.2019 Workout

8RFT:

500/450m Ski
12 TTB
Last Day of Summer '19 Workout

Hietaniemi uimaranta "Park"
10 laps
400m/300m row
Sled push 40m
40m kb front rack carry 2x20kg/12kg
Mobility and easy sweat EMOM 25 Workout
15 MIN LOWER BODY MOBILITY (with roller)

EMOM 25
1. Run
2. 10 Push up (wide)
3. Row
4. 10 Ring Row
5. 5-10 HSPU (kipping or strict)
WOD 30/08/19 Workout

WOD For Time:

100/70 Bar Lateral Burpees

Every Minute Perform 4/2 Front Squat 70/50
Interval Workout

EMOM 25 mins
Minute 1: 40s Box Jumps w. step down @60/50cm
Minute 2: 40s Cal Row, Bike, or Ski Erg
Minute 3: 40s DB Burpee@ 2x22,5/15kg
Minute 4: 40s Heavy D-Ball or KB Carry
Minute 5: 40s DU

Extra Credit:
Tabata
1a) Alternating DB Curls with barbell
1b) Front Plank
”Kosken källi” Workout

2,5km row
250m swim
Timecap 20min
”Paavol ja takasi” Workout

300m run
15-12-9
DB snatch 15kg
Box jump over
300m sandbag carry 35kg
Timecap 8min

Need a training program?

OnRamp Test Workout

Holbrook Workout

Last Day of Summer '19 part 2 Workout

1.9.2019 Workout

Last Day of Summer '19 Workout

Mobility and easy sweat EMOM 25 Workout

WOD 30/08/19 Workout

Interval Workout

”Kosken källi” Workout

”Paavol ja takasi” Workout