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-
"Autobot" Workout
AMRAP 18:
9 Deadlifts 102.5 / 70 kg
60 Double Unders
30 Wallballs 9 / 6 kg to 10/9ft.*Score: Rounds + Reps
-
-
Oly Workout
Muscle clean
4x 3Power clean + hang power clean + push press
4x 1+1+2Squat clean + jerk
5x 2+1Clean pull
3x 3 -
-
24.8.2021 Workout
3 Rnds
20 Pull Apart
12 GHDSU
20 Shoulder Tap
5 + 5 DB Press
5 OHS Narrow Grip
10 + 10 Bandes 8 -
-
9.8.2025 Press & Row Workout
Alternate A1 / A2
A1. Seated strict press – 3 x 6-8 @ 72+%1RM strict press (2 RIR), Rest 1:00 before A2
A2. KB/DB Seal row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1
-
Saturday Metcon Workout
use moderate pace to start workout and try hold it as long as possible. I think you should lower damper a bit from that you
usually do. Example I use 6 pretty all time , I would go to 5-5.5 on this workout.
SR Pace goal = vetojen määrä per min = lukema oikeassa ylälaidassa tulis olla 22-26 välissä kokoajan, toki alkuun ja loppukirissä
se saa olla ylempänä.Time target sub 40 min for the man and sub 45 mins for ladys!
-
2x 10min EMOM Workout
EMOM 10min
1. C2 bike
2. 5+5 DB hang clean & jerk2min rest
EMOM 10min
1. 30-50 DU
2. 3+3 DB devils press -
Friday Strenght Workout
Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1. You have 3 attempts for each lift for the singles.
Score is total weight of all 3 movements.
