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

Warm up Workout

3 Rounds:
1min Row
3/3 Bird dog with 3s hold
10/10 Split stance RDL
5 Banded bent over row with 2s pause
8 KB swing with rubber band
Db bench, kb tow, db press Strength

3*5

DB bench press
KB row
DB press
VKO44 Treeni 3 Workout

Juoksuintervallit
3 x 2000m / 3:00 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.
28.10.2020 WOD Workout

AMRAP 26, Teams of Two. YGIG
Row Calories
Clean & Jerk 90/65kg
You can change as you like btw. rowing and Clean & Jerks`s
One calorie is one rep.
Toes to bar/lunge Workout

27-18-9 reps for time:
Toes to bar
Kettlebell lunges 24/16kg
Aerobic Conditioning Workout

45-90min. Easy aerobic pace
* Row/Bike/Run/Ski
* Mix any way.
Snatch+ohs Strength

20min emom: squat snatch + ohs
Lauantain intervallit Workout

6x3min on/1min off
-alternate between A &B

A) 10/7 cal ergo of your choice
+
AMRAP
6 wall ball
6 wall ball squat clean
6 burpee

B) AMRAP3
6 Box step overd
6 Front squats
6 Push ups
(Use 1-2 DBs)

Post your total reps!
Back squat Strength

Tempo: 3sec down
+
3 max effort broad jumps
Pause bench press 4x4, 1x3 Strength

Pause bench press 4x4, 1x3

Need a training program?

Warm up Workout

Db bench, kb tow, db press Strength

VKO44 Treeni 3 Workout

28.10.2020 WOD Workout

Toes to bar/lunge Workout

Aerobic Conditioning Workout

Snatch+ohs Strength

Lauantain intervallit Workout

Back squat Strength

Pause bench press 4x4, 1x3 Strength