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

ITSENÄISYYSPÄIVÄN WOD / RUUVIKATU Workout

Lämmittely yhdessä käyden liikkeet läpi 5-10 toistoa per liike.

6/12 WOD FOR TIME:

12 Burpee
25 Cal ergo
50 KBS (24/32kg)
50 Wall Ball (6/9kg)
100 SU / DU
50 goblet squats (db or kb)
50 alt. OH Lunges (switch arm as you wish)
100 SU / DU
50 Abmat situps
50 One arm KB/DB thrusters (25 per arm)
50 Kipping pull-ups / Ring rows
25 Cal ergo
AMRAP 12 Workout

AMRAP 12min

4 strict pull up
8 push up
12 split jump
AMRAP 8 Workout

AMRAP 8

2-4-6-8-10...
push up
strict pull up
* 15 air squat after each set

(scaled 1-2-3-4-5-6-7....)
"Macho man EMOM´s" Workout

"Macho man"
EMOM x10
1) 6-8 burbee box jump over
2) round of macho man

rest 2min

EMOM x10
1) 10-12 box jump over
2) round of macho man
EMOM x8 Workout

EMOM x8

1) 15/12cal row
2) 20-50s plank hold
For time Workout

For time:
3rounds:
10 hang power clean
10 stoh @60/40kg
Intervals Workout

E4MOM x 5

20/16cal machine
10 power clean@50/35kg
power clean Strength

E90sx 9

2 power clean (Drop&go or tng)
Partner AMRAP 8 Workout

Partner AMRAP 8

10 Db snatch + 10 reverse lunge @22,5/15kg

(Change after full round)
Hang power snatch Strength

E90s x9

4 x2 hang power snatch
5x 1 hang power snatch

Need a training program?

ITSENÄISYYSPÄIVÄN WOD / RUUVIKATU Workout

AMRAP 12 Workout

AMRAP 8 Workout

"Macho man EMOM´s" Workout

EMOM x8 Workout

For time Workout

Intervals Workout

power clean Strength

Partner AMRAP 8 Workout

Hang power snatch Strength