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-
Muscle & Power, Hero Workout
”Bell”
3 Rounds for Time
21 Deadlifts (83/61 kg)
15 Pull-Ups
9 Front Squats -
EASY: 30s on - 30s off Workout
30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest -
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TTP intervals Workout
4x 6min ON / 4min OFF
a. AMRAP 6
200m run
15 kb swings 32/24kg
10 Chest-to-barb. AMRAP 6
500m BikeErg
10 Front Squat 70/50kg
50 double unders
10 Handstand Pushups -
Power Snatch & DU Workout
15min EMOM
5 x 3 Power Snatch + 20 DU
5 x 2 Power Snatch + 30 DU
5 x 1 Power Snatch + 40 DU -
Jonne Koski: Strenght progression Day 2 Strength
A. Penkkipunnerrus 5x5x65%
B. Tukiliikkeet
3x supersarjat: 3-8 tempo leuanvetoa leveällä otteella (3s alas) + 10-20 punnerrusta, 90 sekunnin lepo sarjojen välissä.
3x 30 lavan aktivointi kuminauhalla (banded pull-aparts) -
Conditioning Workout
EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull upREST 3 mins
EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU -
Loputon Loppiaisjumppa Workout
Loputon Loppiainen:
Buy in: EMOM 5min
2 wall climbs
Rest 1min, then:
"Death by: burpee-air squats"
EMOM for as long as you're "dead" :)
Min 1: 1 burpee + 1 air squat
Min 2: 2x 1burpee + 1 air squat
Min 3: 3 x 1 burpee + 1 air squat
Min 4: 4reps
Min 5: 5 reps
Etc....
You must complete full burpee (stand tall +jump) and then do the full air squat (finish by standing tall) before starting the second burpee.
Continue until you're not able to perform the reps required. Don't give up too easy!!
Rest 1min, then:
Cash out: EMOM 5min
2 wall climbs -
WOD, metcon Workout
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