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

3-6-12-9 Workout

3 pull ups
6 burpee box jumps
9 ring rows
12 lunges with bar in front rack 20/15kg
12 minute time cap
PK- harjoitus Workout

PK- treeni 4kierrosta (70min): ab 5-6min., soutu 5-6min., juoksu 800m
WOD 19.5.17 Workout

For time:
30 Toes-to-Bar
30/20 Ring Dips from Muscle-Ups Station
30 Burpees to Target 6″ Above Standing Reach
30/20 Ring Dips from Muscle-Ups Station
30 Toes-to-Bar
130615 Workout

GOAT
Harjoittele 20 -30 min jotain missä olet surkea. Vahvista heikkouksiasi.
7 rounds of triplet: 10 weighted lower back extensions, 10 T2B, 15 med ball squat cleans (20 lb ball) Workout

Perform 7 rounds of this triplet: (try to stay close to 1 round every 3 minutes)
10 lower back extensions with 25 lb plate on back
10 Toes To Bar
15 Med Ball Squat Cleans (20 lb ball)
Kettlebell clean Strength

7 x 5+5
Run 3/4 Mile and a Grace Workout

3 Rounds of
400m Run
10 Clean & Jerk 60/40kg
6 rnds lift Workout

6 rnds

1 squat clean
2 front squat
1 split jerk

Use 80 % 1 RM c&j
100-10-20 Workout

5 rounds for time
-100 singles
-10 situps
-20 air squat
Metcon Workout

• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Bar Muscle Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.

Need a training program?

3-6-12-9 Workout

PK- harjoitus Workout

WOD 19.5.17 Workout

130615 Workout

7 rounds of triplet: 10 weighted lower back extensions, 10 T2B, 15 med ball squat cleans (20 lb ball) Workout

Kettlebell clean Strength

Run 3/4 Mile and a Grace Workout

6 rnds lift Workout

100-10-20 Workout

Metcon Workout