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

30 of bike, dl, b-bjo Workout

For time:
30 Calorie Assault Bike
30 Deadlifts (225/155 lbs)
30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these
Friday 8.12 Workout
1. 21.15 Thrusters (30kg) Pull up
deadlifts, knees to elbows Workout

5 rounds:

15 deadlifts, 65 lbs
15 knees to elbows
Naughty Nancy Workout

4 RFT: 20 minute cap

600m run
25 OHS@140
Bradshaw Workout

10 RFT

3 Handstand Pushups
6 Dead Lift @ 225
12 Pull ups
24 DUs
Burpees&Snatches Workout

Strength
3×20 Overhead Step Ups
Perform them as technically sound as possible

Wod
8 minutes to find 1rm Snatch - 63 lbs
Rest 5:00

8 minute ladder
20 Burpees
15 Power Snatches @ 60% of 1rm #33lbs
15 Burpees
15 Power Snatches @ 70% of 1rm #43lbs
10 Burpees
15 Power Snatches @ 80% of 1rm #53lbs
5 Burpees
As many Power Snatches @ 90% of 1rm as possible in time remaining

75 reps
Snatch 1RM Workout

Snatch
1-1-1-1-1-1-1
155-165-175(f)-175-185(pr)-165(f)-165(f)
Strict pull-ups 7 x 3 Workout

Strict pull-ups 7x3, rest 2 min. Between sets
Week 6 Day 6 Workout

Rest Day
MAKIA HIIT 4M8 Workout

4 liikettä / 4 kierrosta, jokaista liikettä
työaika 20 sekuntia / lepoaika 20 sekuntia

Tee liikettä 20 sekuntia ja pidä sitten 20 sekunnin lepo. Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

LIIKKEET:
1. luisteluhyppy
2. jalkojen pyöritys selältään, kahvakuula
3. kahden käden etuheilautus kahvakuulalla (M24/N16kg)
4. yleisliike

Need a training program?

30 of bike, dl, b-bjo Workout

Friday 8.12 Workout

deadlifts, knees to elbows Workout

Naughty Nancy Workout

Bradshaw Workout

Burpees&Snatches Workout

Snatch 1RM Workout

Strict pull-ups 7 x 3 Workout

Week 6 Day 6 Workout

MAKIA HIIT 4M8 Workout