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

Row / Air bike Workout

10 rds:
30s on 30s off: Assaultbike

10 rds:
30s on 30s off: Row

10 rds:
20s on 40s off: assultbike

10rds:
20s on 40s off: row

Go hardest sustainable pace. Rest 2 min after each set of 10
21-15-9 Workout

21 - 15 - 9 reps of
T2B
OHS (rx25 kg/ 15 kg)
Keskiviikon tekniikkaa Strength
Leuanveto tekniikkaa

Valakyykky telineestä (lähtö alhaalta)

Takakyykky boxien välissä(kevyt)
- Advanced: Lisäpainoleuat
Partner WOD - Deadlift, Hang Clean, STOH Workout

10 min AMRAP

40 Deadlift
30 Hang Clean
20 Shoulder To Overhead

Immediately followed by 7 min to find 1RM Clean & Jerk
WOD Workout

12 min AMRAP:
14 Overhead Lunge (20kg plate)
12 Burpees to Plate
Comp. Class: 15:45 x 10 (thr + row) Workout

15:45 x 10, alternating minutes

Max reps of:
Thrusters 42,5/30 kg
Row
Comp. Class: AMRAP 12 min Workout

AMRAP 12 min

30 wb
20 du
10 hspu
(8-6-4-2) 2x KB DL 32-30-24-20 / 24-20-18-16 kg
1 corridor sprint
Squat clean 1 rm Strength

Squat clean 1 rm
Pistoolikyykkyjä, valakyykkyjä ja köysikiipeilyjä Workout

4 kierrosta:
24 pistoolikyykkyä
21 valakyykkyä
6 köysikiipeilyä
Fredag 10/3 2017 Workout

A:
Power Snatch 5x3@ 75%
Push Press 3x5 @75%
B:
Armadillo partner drill
+
3xMax strict pull ups
+
10min amrap:
10 Push ups
20 alternating kb snatch 24/16kg
30 DU

Need a training program?

Row / Air bike Workout

21-15-9 Workout

Keskiviikon tekniikkaa Strength

Partner WOD - Deadlift, Hang Clean, STOH Workout

WOD Workout

Comp. Class: 15:45 x 10 (thr + row) Workout

Comp. Class: AMRAP 12 min Workout

Squat clean 1 rm Strength

Pistoolikyykkyjä, valakyykkyjä ja köysikiipeilyjä Workout

Fredag 10/3 2017 Workout