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

Metcon Workout

• For Time:
BB Deadlifts (85/55Kg) 50 reps
Assault Bike 50/40 Kcal
DB Box Step Overs (60/40 cm) (22.5/15Kg) 50 reps
Gymnastics + strength + conditioning Strength

110 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 20 (singles)

2.Back squat
A. 6 RM

B. 4x4 @ 6 RM

3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.31

4.Accessory
Not done
3 rounds for time (partner igyg) Workout

3 rounds for time with partner, reps per person

100m ski erg
5+5 devil press 2x15 kg
10m oh walking lunge 2x15 kg + 10m farmer’s walk 2x15 kg
Muscle & Power, AV2 Strength

Deadlift 12-10-8-6 reps
The longest mile Workout
Light Walk Workout

4 rounds for time:

12 cal Echo bike
20 db snatches / db power cleans
20 m double db walking lunges

VX7A
Kotitreeni WOD Workout

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank
Nanorosso 20.02.21 Workout

Amrap 30 in team da 2
50 lateral burpees
50 ohs 40/30
40 ttb
40 hang squat clean
30 hspu
30 thrusters 40kg
A. Pump & Sprint Workout

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest
Strength&Conditioning - Strength Work Strength

5 sets:

4 Back Squat@60%
1-2min rest
8-10 DB/KB Shoulder Press
1-2min rest
20-40sec L-Sit
1-2min rest

Ohje: Pidä taakka kevyenä, sinun pitäisi helposti pystyä tekemään 5-10 toistoa enemmän jokaisessa sarjassa.

L-Sitin voit suorittaa haluamallasi tavalla (renkaat, boxien välissä jne) ja voit jakaa sen useampaan osaan.