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 and WOD Workout
Barbell warm up
5:00 to warm up bear complex
With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike45:00 time cap 🧢
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11.5.2021 Workout
EILINEN tai
Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle
Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min -
Skillipaja: HS + 3 rounds Workout
HS practice 3 rounds
- wall-facing flutter kicks x10
- wall-facing or normal weight shifts x10
- tuck hs hold x10-20sEvery 3 min x3, round cap 2 min
10 (weighted) cossack squats alt.
10 TTB
30 DU -
Open gym Workout
Box squat 4x10
Hip thrust 3x10 + 10 banded
Suorin jaloin tupla db mave x10 + ghd hip ex. x10 -
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Fran on Fire Workout
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Deadlift wave Strength
3 rounds
E90-120sec do sets 6-4-2 (60-80% 1RM)
Increase weights in every round as you feel
Concentrate on technique even when feeling fatigue.
Rest between rounds 90-120sec -
Endurance WOD Workout
4 rounds for consistency:
800 m run or 50/40 cal row or ski
40 air squats
30 double unders
20 push ups
10 pull ups3 min rest between rounds.
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Training Plan Snatch 3x2 4x1 Strength
B) Snatch
3 – 4 x 2 @ 70-80%, Go every 60 to 75-seconds
3 – 5 x 1 @ 80-85%, Go every 60-seconds
