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-
WMA Extra Workout
3 x 16
box step over w/ weight3x supersarjat
a) 20 kyykkyhyppy
b) 20 askelkyykkyhyppy
1.30min lepo välissä -
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PartnerWOD, "I Go, You Go": Workout
35min AMRAP:
2 krs Cindy 1 krs DTCindy:
5 leuanveto
10 etunojapunnerrus
15 ilmakyykkyDT:
12 maastaveto
9 raaka rinnalleveto riipusta
6 työntöN 45kg / M 65kg
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Clean & jerk Workout
E2M x 6
1 power clean + 2 hang squat clean + 2 split jerk @70-75% of 1rm c&j
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä!
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AMRAP22 Workout
AMRAP22 for quality:
8 barbell glute bridge
8+8 split stance romanian deadlift with KB
6+6 deficit reverse lunge with goblet KB
8+8 KB dead bug
1 min easy ergBarbell glute bridge https://m.youtube.com/watch?v=6EhYj5eSngY
Split stance rdl with kb https://m.youtube.com/watch?v=0qYUHZOVKus
Goblet deficit reverse lunge https://m.youtube.com/watch?v=e1bS424TU6E
Kb dead bug https://m.youtube.com/watch?v=pXcG0IH2Nkg
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Open 22.3 => 25.2 Workout
Open 22.3
21 leuanveto
42 tuplanaruhyypy
21 thruster 29/43kg
18 rinta tankoon leuanveto
36 tuplanaruhyppy
18 thruster 34/52kg
15 palomiespunnerrus
30 tuplanaruhyppy
15 thruster 38/61kgSkaalaus
21 hyppyleuanveto
42 naruhyypy
21 thruster 20/29kg
18 leuanveto
36 naruhyppy
18 thruster 25/38kg
15 rinta tankoon leuanveto
30 naruhyppy
15 thruster 29/47kgAikaraja 12 min
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Front Squat 5R, 3R or 1R Strength
Front squat
Heavy 5r, 3r or 1r based on the daily programming.
As heavy as form allows.
Post three heaviest successful attempts: 3 x 5, 3 x 3 or 3 x 1.
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Open workout 24.2 Workout
As many rounds and reps as
possible in 20 minutes of:300-meter row
10 deadlifts
50 double-undersRx'd
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)Skaalattu
300-meter row
10 deadlifts
50 single-unders♀ 95 lb (43 kg)
♂ 135 lb (61 kg)Scaled Masters 55+:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)Scaled Teenagers 14-15:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)