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

ENOM x12 Workout

Tng Power clean:
1.) 5x 75%
2.) 3x 80%
3.) 1x 85%
4.) rest...
in 5 min Workout

in 5 min
40 BJ + maxrep burpees/bodybuilders
Ring MU’s & wall balls Workout

Amrap 10
3 ring MU’s
10 wall ball shots
Snatch 5x2 Strength

14:00

Snatch 5x2

Keep the weights light, focus on speed under the bar. I used 100kg which is around 80% of my 1rm.
Clean complex Strength

EMOM10

Hang power clean + low hang power clean + clean
Warmup Workout

3 Sets - Shoulder Positional Holds + Walk/Crawl Variations + Core
35-40sec Wall Facing Handstand (bring hands directly under shoulder)
40-50sec Passive Ring Hang
15m Two Arm KB Rack Duck Walk
12 Ring Body Saw
Warmup Workout

3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold
"Omatoiminen WOD" Workout

5 Rounds:
1:00 - Max Burpee Box Jumps
1:00 - Squat Cleans (70/50kg)
1:00 - Air bike / Row
1:00 - Rest...
Saturday 13th April Competition Class Workout

In two teams:

8min AMRAP
C2B/pull ups/jumping pull ups (choose number
HS walk/gymnastics bear crawl

Individual wod:

BMFG qualifier 19.1
6min AMRAP
2,4,6,8,10.......
Power clean (80/55)
Burpee box over (24/20)
Then 2min break into:
500m row

Pairs wod:
17.5 (1:1) - 10rds
9 thrusters (42.5/30)
35 DUs
Running conditioning Workout

3x 1600m, 5 min rest btw sets.
Keskivauhti = 70-100m yli cooper tavotteen.