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

Intervals (CFP 06/17) Workout
3-4 rounds:
- 10 x DB power clean 55/35lbs
- 15 x wallball
- 20/16 cal assault or row
2min rest between rounds
2-pos. squat clean + 2 jerks (CFP 06/17) Strength
2-position squat clean + 2 jerks
- Go heavy but no fails
5 rounds for time (CFP 06/17) Workout

5 rounds for time:

8 strict pull-up/ring row
8 renegade row
3 wall climb
200m run
Row, row , row your boat! Workout

5 rounds:

Row 1k
Rest 3 mins

Pace should be consistent throughout rounds.
Morning cardio 050717 Workout

Partner WOD

"I Go, You Go"

20 Rounds (10 rounds each (5+5))

Alternate between A and B

A) 10 Cal Assault Bike + 10 GHDSU

B) 10 Cal Assault Bike + 10 GHD Hip Extension
Warmup W1/D2 Workout

EMOM12
1. 5 seated box jumps (increase height each round)
2. 8 2-arm KB Hang cleans (moderate weight)
3. Row 30sec (moderate effort)
Ring row 3x6-8 Strength

Tempo 2111
Rest 60sec between rounds
Dual DB prone row 3x6-8 Strength

Tempo 2111
Rest 60sec between sets
5.7.2017 Ke Perusryhmä PP Workout

Penkkipunnerrus 5x2 (n.80-90%)
Sotilaspenkki 2x15
Leuanveto 3x12 (eri otteilla)
Ojentajat kuminauhalla 100 toistoa
Kohautukset 3x15
Pystypunnerrus 3x12
Mu skills Workout

5x (1 ring MU+ 2 dips + 3 pull-ups)

Need a training program?

Intervals (CFP 06/17) Workout

2-pos. squat clean + 2 jerks (CFP 06/17) Strength

5 rounds for time (CFP 06/17) Workout

Row, row , row your boat! Workout

Morning cardio 050717 Workout

Warmup W1/D2 Workout

Ring row 3x6-8 Strength

Dual DB prone row 3x6-8 Strength

5.7.2017 Ke Perusryhmä PP Workout

Mu skills Workout