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

tuesday outdoor session Workout

Strength:

Build up to a heavy arm over arm sled drag in 15mins

Workout

AMRAP 20 mins
in teams of 3

5 sandbag to shoulder
5 sandbag clean to squat
5 sandbag squats
50m carry
Warm up and WOD Workout

With a partner
20/16 cal row or bike
20 wallballs
20 KBS
10 passthroughs each
20 KBS
20 wallballs
20/16 cal bike or row

WOD prep
4 rounds
6 deadlifts
4 hang cleans
2 push press
*increasing in weight until you reach workout weight

30:00 partner AMRAP
12/8 cal bike or 16/12 cal row
1 round of “DT”

Alternating rounds per person. 1 person work, 1 person rest. Cannot split reps up. Partner must complete the bike/row AND 1 round of DT before switching.

“DT”
12 deadlifts 135/95
9 hang cleans
6 push press
Bench press Strength

2x5
2x4
2x2
Brutal 45 min heat workout Workout

+ Tabata (twist & plank)
Brutal 45 minute hiit workout Workout
Kotitreeni La 3.4.2021 Workout

WU
6-8min.
8x air squat
8x sit up
8x scapula push up
2x inch worm
6x burpee
Main site Wednesday 210331 Workout
6 rounds for time of
- 2 rope climbs
- 10 ring dips
- 12 GHD sit-ups
5 rounds Workout

5 rds: (Super sets)
8 Bench press (~70%)
1-2 Leggless Rope climb
40m Push sled (+60/40kg)
Rest 2min...
21.4 Comlpex for max load Strength

1 deadlift
1 clean
1 hang clean
1 jerk
with max load
Warm up Workout
- 3min.: Row/Bike/Run/Ski
- 1 rnd:
  60s.. Up & down dog
  60s.+ 60s. Lunge complex
  60s. Shoulder mob. W/ band
- 1 rnd:
  10 Squat
  10 Push up
  10 Ring row
  10 One leg V-sit up
- 2 rds:
  10/7 cal Row
  6-8 Thruster
  3-6 C2B -> MU