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

20 min AMRAP of rope climbs, T2Bs, lunges and rowing Workout
20 min AMRAP:
- 2 x rope climb
- 12 x toes to bar
- 20 x walking lunge steps with 20/15kg plate held overhead
- 300 m row
Kippauksen tekniikkaa 10min - leuanveto, varpaat tankoon Workout

Kippauksen tekniikkaa 10min - leuanveto, varpaat tankoon
10min AMRAP: Workout

10 Sit-ups,
10 Box Jump,
10 Push Ups
3 Rounds: Workout

10-20 GHD Sit-ups,
10 banded Pull-aparts
WOD 24.9 Workout

Metcon:
For time
20 back squats 40/30
20 burpees over bar
20 thrusters 40/30
Power snatch + OHS Strength

Every 2 min, total 5 sets @ 60-65%% of 1 rm snatch.
1st - 1 power snatch + 4 OHS
2nd - 2 power snatch + 3 OHS
3rd - 3 power snatch + 2 OHS
4th - 4 power snatch + 1 OHS
5th - 5 power snatch
Squat snatch Strength

In 10-15 minutes window, do :
6-10 sets of 1-2 squat snatches.
KB C&J, DU & GHD Workout

Metcon (time)

3 rounds for time of:
20 KB Clean & jerks
50 Double-unders
20 GHD Sit-ups
50 Double-unders

Timecap: 16 minutes

M: 32kg
W: 24kg
9min AMRAP: Workout

2, 2, 10 – 4, 4, 20 – 6, 6, 30…. etc
TTB,
Push-Ups,
DU
Muscle-up practice Workout

Muscle-up progressions

Muscle-ups 3×1, 3×2, 3×3 or 2×5, depending on your skill level

Need a training program?

20 min AMRAP of rope climbs, T2Bs, lunges and rowing Workout

Kippauksen tekniikkaa 10min - leuanveto, varpaat tankoon Workout

10min AMRAP: Workout

3 Rounds: Workout

WOD 24.9 Workout

Power snatch + OHS Strength

Squat snatch Strength

KB C&J, DU & GHD Workout

9min AMRAP: Workout

Muscle-up practice Workout