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 // Assault bike and Accessory Workout
This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

5 Rounds
- 20 cal assault bike
- 2 minutes of accessories for your "weak" points
C. Giant sets Workout

3 sets:

12 front rack kb box step-ups
30s sandbag bearhug hold @200lbs
12 weighted hip extensions @15kh
30 ghd
B. Gymnastics conditioning Workout

750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg
A. Gymnastics skills Workout

5 Rounds, Not for Time:
300 Meter Row + 1-3 Strict Ring Muscle-ups
Ninjat 14-16v Voima Workout

Renkailla:

3 x 5 jalatmaassa MU
3 x 5 kipping
3 x 5 hollow to turnover

5 x 1 negativedip + 10 sec hold
6.9.2019 CF Workout

Lepoja/eilinen
WOD060919 Strength

Overhead Squat
8-8-8-8

DB Snatch (each hand)
8-8-8-8

Tabata Plank
21-15-9 workout Workout

10min send-off

For time
21-15-9

1) WB 20/14lb & t2b
2) KB deadlifts 2x 32/24kg & GHD sit-ups
3) DB hang squat cleans 2x 22,5/15kg & HSPU
4) KB swing 32/24kg & burpees
1.9.2019 Workout

Matalatehoista humputtelua. Seuraavaksu kepeä viikko.
Bike & Row Workout

2 rounds for distance:

12 min Bike Erg
3 min rest
12 min Row
3 min rest

Need a training program?

WARM UP // Assault bike and Accessory Workout

C. Giant sets Workout

B. Gymnastics conditioning Workout

A. Gymnastics skills Workout

Ninjat 14-16v Voima Workout

6.9.2019 CF Workout

WOD060919 Strength

21-15-9 workout Workout

1.9.2019 Workout

Bike & Row Workout