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-
MamaWod Workout
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Conditioning Workout
AMRAP x 15 mins
8 rounds:
-10 WB
-10 T2B
Rem.time max rounds/reps of:
-3 Strict Pull Up/ Assisted Pull Up (Rx+ Ring MU / BMU)
-30 DU / 60 SURest 3:00
AMRAP x 12 (40s ON / 20s OFF)
2 Devil Press (L)
4 DB Snatch (L)
6 DB Thruster (L)
8 Kipping C2B / Pull Up or Ring Row
2 Devil Press (R)
4 DB Snatch (R)
6 DB Thruster (R)
8 Burpee over the DBPick up where you left off..
Goal: 4+ rounds
Weight:
@1x15/10
Rx+ @22,5/15 -
8 min AMRAP: KB Suitcase Deadlift / Swing / Box Jump Workout
8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds. -
5 sets: 2 x Clean Pull + 1 x C&J Strength
5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk
Recommended weights: 75%/80%/85%/90%/95% of 1RM. -
5 sets: 2 x Snatch Pull + 1 x Snatch Strength
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03.12.2025 Workout
Back Squat
- Build Up To Days 3RM (6-7 Sets)
*rest 3min between sets
Strongman
A) 3 Sets Of:
- 20m Walking Lunge (Tanko niskassa) @50kg
- 20 GHD
- 40m SB Bearhug Carry @heavy
*rest 3min between sets
B) EMOM 12:
1: 10 Heavy KB Swing (32-40kg)
2: 10-15 Parallette Push Up
3: 5-10 Strict Wode Grip Pull UpAccessories
A) 3x:
- 10-15 DB Seated Lateral Raise
- 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)
*rest 30s between movements, 2min between rounds
B) 3x:
- 10/10 KB Side Bend
- 10-15 Strict T2B
- 20-30 Russian Twist w/plate
*rest 30s between movements, 3min between rounds)
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7x1 Snatch from blocks Strength
7X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
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Conditioning Workout
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