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

Kotitreeni WOD Workout

WOD
3-5 rds
2min. run/walk
30s air squat
2min. run/walk
30s lunge
2min. run/walk
30s squat jump
2 position squat clean + jerk, E2MOM for 18min Strength

Floor squat clean followed by
above knee hang squat clean to
split jerk
9 rnds
Go every 120sec
Snatch highpull-5x3 Strength

90-105%
Strong man funzies Workout

For 5 rounds

30m Sled Push
20m D ball carry
10 Pull ups

AHAFA
Warm up and strength and WOD Workout

Tabata bike or row
(0:20 on 0:10 off) x8

Core strength
EMOM x 12
Min 1: plank hold
Min 2: 15 leg lifts

WOD
2 rounds for time:
1000m/800m row

Then
21-15-9
Deadlifts 105/75
Push press
Sit ups

30:00 time cap
Home Workout Workout

3 Rounds For Time:
800 Meter Run
200 Meter Dumbbell Farmers Carry
30 Walking Lunge

DB farmers carry variations:

• Single Arm Farmers Carry (Dumbbell or Kettlebell)
• 1 Minute Side Plank (Each Side)
Friday Accessory work Workout

2-3 sets
15-25 hip extensions
15-25 ghd sit ups
rest 1-2 min
BOX13300 20210330 Workout
Lämmittely 10min
- Hyvää huomenta tangolla x10
- Ilmakyykky x10
- Mittarimato + punnerrus x5
- Istumaannousu x10
Voima
- Maastaveto 5x5 toistoa, nousevat painot
- Lattiapenkkipunnerrus 5x5 toistoa, nousevat painot
AMRAP 15min
- Venäläinen swingi 20kg kuulalla
- Boksihyppy x10
- Leuanveto renkailla x5
- Puolilinkkari x10
Easter Friday Workout

In teams of 2:
Buy In 2000m row/4000m bike erg
Then,
3 Rounds of:
100 Double Unders
50 Wall balls @9/6kg
25 Squat Cleans @60/42.5kg
*One person works. Split as needed.
Timecap: 30 mins
Kotitreeni WOD Workout

5-10-15-20-15-10-5
KB/DB swing
KB/DB thruster