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-
-
Power snatch waves 2x 5-4-3-2-1 Strength
Power snatch
2 aaltoa nostaen painoa joka nostolla. Tauko 2-3 min aaltojen välissä.
Toistot 5-4-3-2-1 -
15.5.2026 Bench Press, Strength Strength
Bench press, Rest 3:00 between work sets
Build to a heavy 5 (H5 @ 2 RIR) for the day
+
2 x 10 @ 85-90%H5 -
13.5.2026 Pause Bench Press ( EasyWod ) Strength
Paused Benc Press, every rep at least 2 sec pause on chest
6 x 3, building
Go every 2:30
-
Basic WOD: Accessories Workout
3rds
8+8 single arm OH tricep extension
15 tuck/vups
15-30s hollow hold
r90s3rds
8-12 bicep curl
15 abmat situp
30-45s plank hold
r90s -
Basic WOD: Strength Workout
E2MOM x8 alternating
A) 8-12 tempo DBL DB seated s.press x131
B) 8-12 pendlay row -
Wallballs, HSPU's & Power Cleans Workout
30 rounds for time:
5 Wallball
3 HSPU
1 Power Clean (70/100kg)
TC: 35 min -
10 min E2MOM: 3 x Clean Pull + Clean Strength
-
10 min E2MOM: 3 x Hang Power Clean + 1 Thruster Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Recommended weight is 80% 1RM Thruster. -
3 rounds for max reps: C&J / T2B / Air Squat Workout
3 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest
Score is total reps completed. Goal: 170.