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

Warm up Workout

2 rds:
60s. Row/Bike/Run/Ski
4-6 Push up + Box steps
6-8 Ring row
8-12 Kipping swings

2 rds:
30s. Row/Bike/Run/Ski
4 Burpee over box
2-4 C2B/Bar MU

Mobility...
- Shoulders
- Chest/Lats
- Lunge complex
Main site Tuesday 200512 Strength

Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps

Alternate arms each set.
Air Squat 45# plate 5x10 Strength

Air Squat 45# plate 5x10
Punttitunti, yläkroppa toukokuu, viikko 3. Sotilaspenkki ja 1 RM lisäapainodippi Strength

Pääliike
1 RM lisäpaino dippi

Bonus
Testiliike
Sotilaspenkki kehonpainolla tai valitsemallasi painolla.
400m run sprints Workout

EMOM3 x 6-10 rounds
400 m run
HOME WORKOUT 210520 #2 Workout

EMOM 21 (7 rounds):
Station 1: 4 Alt. Single arm devils Presses
Station 2: 12(6/6) Lunge steps with DB in suitcase carry
Station 3: 10(5/5) DB STOH

M:20kg
W:15kg
Warm up Workout

45s. Row / Squat + twist
45s. Row / Up & down dog
45s. Row / Reverse Lunges

3 rds:
3 Snatch Pull
3 Muscle snatch
3 Power snatch

Mobility...
- Lunge complex
- Thoracic
- Pigeon
- Couch stretch
- Shoulders
Levypainoilua Workout

3 rounds: (jos pareittain tai joukkuettain niin yksi tekee koko kierroksen)
15 gtoh
10 oh squat
10m oh walking lunges
40m shuttle run (4x10m)
Clean+GHD+Assault Workout

3-4 rounds

4 power/squat cleans (60kg)
8 GHD sit ups
12cal assault bike
Amrap30 Workout

500m row
3 rounds of Cindy:
5 pullups
10 pushups
15 squat

Need a training program?

Warm up Workout

Main site Tuesday 200512 Strength

Air Squat 45# plate 5x10 Strength

Punttitunti, yläkroppa toukokuu, viikko 3. Sotilaspenkki ja 1 RM lisäapainodippi Strength

400m run sprints Workout

HOME WORKOUT 210520 #2 Workout

Warm up Workout

Levypainoilua Workout

Clean+GHD+Assault Workout

Amrap30 Workout