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

9min AMRAP Workout

CONDITIONING

9min AMRAP:

3 Pull-Up/C2B
6 Push-Up
9 Air Squat
12/9cal Row

RPE 3 to 4

Target 7+ rounds
Shoulder press Strength

10 x 3
WOD Workout

15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans
10 joulupäivää Workout

10 rounds for time:
1 Rope climb
2 C2b
3 STOH
4 Front squat
5 Hang power clean
6 Deadlift
7 T2b
8 Bar over burpee
9 HSPU
10 Db OHS (5+5)

Barbell 60/42,5kg, Db 22,5/15kg

*Note: 1st round 1 rope climb, 2nd round 2 bmu + 1 rope climb, 3rd round 3 STOH + 2 C2b +1 rope climb and so on and so on...
Weighted pull-up Strength

1RM weighted pull-up
Endurance WOD Workout

6 sets for consistency:
30/25 cal row or ski
20 DB squats 30/20 lb
10 double DB snatches 30/20 lb
90 s rest
Bench press 5-4-3-5-4-3 Strength

Bench press 5-4-3-5-4-3
Short grind Workout

4 rounds for time:

15 cal Echo bike
7 d-ball cleans
5 ghd sit-ups

VX7A
3 kierrosta, 5min/laite Workout

5min runner
5min bike
5min ski
Auran skills Workout

Valinnainen kippiliike (mu, t2b, c2b, leuka), köysikiipeily + pistoolikyykky harjottelua💫

Need a training program?

9min AMRAP Workout

Shoulder press Strength

WOD Workout

10 joulupäivää Workout

Weighted pull-up Strength

Endurance WOD Workout

Bench press 5-4-3-5-4-3 Strength

Short grind Workout

3 kierrosta, 5min/laite Workout

Auran skills Workout