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-
Conditioning Workout
EMOM 16 (4 rounds), alt. btw:
A. 15/12 Assault Bike Calories
B. 15 Kettlebell Swings (US) 24/16kg
C. 15 Box Jump Overs 60/50cm
D. Rest 1 min -
Bulgarialainen kyykky Strength
Blugarian squat,
3 x 10 / jalka, käsipainoilla(kysy Sannilta ohjeet)
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EMOM15 Workout
- 12 Curtsy box step over
- 12-14 Käsipainotempaus vuorokäsin
- 20/20s Yhden käden farmarikävely
- 6-10 Burpee
- 8/8 Pallon heitto seinään
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GHD Workout
4 rounds of
15 BB ghd hip ext, snatch grip 20/15kg
15 GHD sit ups, add a ball if you can
15 BDL DB bench press AHAFA -
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accessory Workout
4 rounds for quality (can be YGIG)
10 box step up 2x 24/16KG
10m fat bar OH walking lunge 39/29kg
14 Russian KBS 32/24kg -
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The Open WOD 22.3. Workout
Warm up
3 rnds
30 sec single/double unders
5 press
5 Squats
5 thrusters
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Warm up the Thruster weights.
Then lung opener and leg pump
With assault bike
Seating 4x 20s on 20 off
No seat 4x 20s no n 20s off
Rest 5 min prior to start.
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3) -