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

Ortigas WOD: 5RFT Workout

5RFT
10 Front Squats 115/75
10 Barf Burpees

*E2MOM 2 Bar MU
Shoulder press amrap Strength

Shoulder press amrap@75%
Hang Squat Clean 3RM Strength

if weightlifting,KB and squat endurance test is done do:
3 RM

add result to lift chart
Power Clean 5RM Strength

if DL and weightifting test is done do:
PC 5 RM (HPC for orange or below)
30min BikeErg: max cal / 10 vastus Workout

30min maksimi kalorit. Kymppivastuksella.
AMRAP Workout

AMRAP 15 min
6 thruster
8 kb swing
10 hyppyleuka
Marja-Leena Workout

10 rounds:

10 x thruster (25 kg) - uusi paino! 😊
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kuminauhan avulla)
5 x dippi laitteessa
Weighted pull-ups Strength

Pull-up pyramid with weight
Bench pyramid Strength

Add/remove weight as necessary.
Total workouts of the week Workout

Rest day, total workouts of the week 8 hours, x 4
Deload week

Metcon: ke
Aer: -
Squat: 895 kg
BB: -

Gymnastics:
Pull up -
CTB - 30
TTB -
HSPU -

MU - 30
BMU -
Bfly - 40
Bfly CTB -
HSW - 40 m

Recovery:
Sleep 3/7
Avg. 23:05
Avg. 7 h 45 min
EA. -

Need a training program?

Ortigas WOD: 5RFT Workout

Shoulder press amrap Strength

Hang Squat Clean 3RM Strength

Power Clean 5RM Strength

30min BikeErg: max cal / 10 vastus Workout

AMRAP Workout

Marja-Leena Workout

Weighted pull-ups Strength

Bench pyramid Strength

Total workouts of the week Workout