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

Endurance WOD Workout

Buy in:
800 m run or 50/40 cal ski

“Jonesworthy”
6 rounds for time of:
Squats 80-64-50-32-16-8 reps
KB swings 40-32-25-16-8-4 reps 24/16 kg
Pull ups 20-16-12-8-4-2 reps

Cash out:
800 m run or 50/40 cal ski
A. Ring dips conditioning Workout

Emom x 10

10 strict ring dips
Chin-up method Antikainen wk 10 Strength

Weighted Chin-up 5x5x85%
Metcon Workout

• 20 Min AMRAP of:
Row 500/400 m
Toes to Bar 15 reps
BB Squat Clean Thrusters (60/40Kg) 10 reps
Kulmasoutu + negatiivinen punnerrus Workout

Emom 6

8+8 Kulmasoutu
6-8 negatiivinen punnerrus
Weighted chin up Strength

3 RM chin up
Painonnosto tekniikka Workout

Mitäpä harjoteltiin...
Total workouts of the week Workout

Total workouts of the week 11 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 2
Aer x 1 - 40 min
BB x 2
Squat - 3980 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 80
BCTB - 65
HSW - 45

Recovery
Sleep 3/7
Avg. 22:35
Avg. 7 h 40 min
EA. 42 kcal/FFM
Core EMOM Workout

EMOM
8 rounds:

1) 20 x OHS
2) 20 x Sit ups
3) 20 x Strict presses
4) 20 x Leg raises
Weightlifting strength Strength

• (1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
1RM
Trova il massimale 1RM del complex poi con il 90% di quell carico fai altri 2 sets.

Need a training program?

Endurance WOD Workout

A. Ring dips conditioning Workout

Chin-up method Antikainen wk 10 Strength

Metcon Workout

Kulmasoutu + negatiivinen punnerrus Workout

Weighted chin up Strength

Painonnosto tekniikka Workout

Total workouts of the week Workout

Core EMOM Workout

Weightlifting strength Strength