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

Ninjat 14-16v WOD Workout

9 min AMRAP

1 ring MU
5 burpeeta
10 abmat situps

3 min rest

9 min AMRAP

1 rope climb
12 toes to bars

Scale MU to 3-5 jumping MU + 5 parallette push ups
12 min EMOM 2 x press Strength

12 min EMOM 2 x press
Rest day Workout

Rest day
snatch Strength

find 1rm for the day
Interval training Workout

Running
3 x 300m, 1 x 800m, 2 x 400m
walking 1:1 rest
100m Sprint intervals Workout

Del 1:

1 x 100 meters (at 60%, 70%, & 80%) with 100 meters walking rest between efforts.

Del 2:
2 x 100 meters (at 80%, 90%, 100%) with flying start. Full recovery between effort
5 rounds (no time) Workout

10 back squat @ 60kg
10 ghd
Rengastaitoja Workout

-Skin the cat 3 x 3-5
-Muscle up - tekniikkaa
Clean Pull/Clean and Jerk/Back Squat Workout

WOD --- More of a Technique Day then full Strength

Clean Pull 3 x 8
Clean and Jerk 3 x 3
Back Squat

Clean Pull 8 x 135, 8 x 155, 8 x 165
Clean and Jerk 3 x 135, 3 x 135, 3 x 135
Back Squat 3 x 205, 3 x 225, 3 x 245

THEN

12 Min AMRAP --- Completed 8 rounds + 5 Pull ups

5 Pull ups
10 Box Jumps
15 Push ups
6/18/15 Workout

30 Burpees
800m run
25 Burpees
400m run
20 Burpees
200m run

Need a training program?

Ninjat 14-16v WOD Workout

12 min EMOM 2 x press Strength

Rest day Workout

snatch Strength

Interval training Workout

100m Sprint intervals Workout

5 rounds (no time) Workout

Rengastaitoja Workout

Clean Pull/Clean and Jerk/Back Squat Workout

6/18/15 Workout