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

"DONNA" Workout
5 kierrosta aikaa vastaan:
- 60 high knees
- 30 burpee
- 20 tuolidippi
- 10 ilmakyykky
Humpday pump day Workout

Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg

4 rounds for quality

10 box step ups 22.5/15kg
7 ring row
5 push ups

0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs

10 min row
10 min bike
10 min ski

70-75% HR
Pull up workout Strength

Weighted pull up
1x4
1x3
1x2
1x2
1x2

Pull up hold 4x 10-20 s
Puistojuoksu Workout

5 rounds for time

5 strict pullups
6 box jumps 60cm
7 push up
8 burpee without push up
Run 200m
MAYFLY PRO TRACK Workout

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
5 Strict Ring Muscle-ups
15 Wall Balls@9/6kg
Front Squat Strength

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets
RestDay! Workout

RestDay!
20221014 Workout

WOD 20221014

Warm up:

50 jumping jacks

2 rounds of:
30 secs pull ups
30 secs push ups
30 secs sit ups
30 secs squats

WOD:

FOR TIME
150 BURPEES

*EVERY 50 BURPEES
10 PUSH-UPS
20 V-UPS
30 AIR SQUATS

Finisher:

Max reps of:
Hanging leg raises
Hanging trunk rotations
Hanging oblique knees raises

Cool down:

Stretching movements
Hydrate
Recovery
WOD 03/01/22 Workout
Back squat wendler 5+ Strength

A: Back squat 5-5-5+
B: Bench Press 5x10
C: 3rft
20m prowler push @60kg
10 DB Shoulder press @10kg dbs
20m FC lunge walk @10kg dbs
D: OH triceps extensions 2set