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

Barbell cycling 9-6-3 Strength

Power Clean
Push Jerk
PC&J
"Napalm" Workout

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 102,5/70kg
40 Wallballs 13/9 kg , 10/9ft.
Tyhmäkello Workout

EMOM 12 20kg käsipainoilla
3x Power clean, 3x Thruster, 3x burbee
Tarvittaessa nosta määriä tai pidä huiliminuutti.

EMOM 18
1. 15x Goblet squat
2. 15x Ski erg
3. 10/16 Alternative DB snatch
4. 15/25 push up
5. 10x single handed OH lunge
6. Rest
Push Workout

A: Ring dips 5set
B: DB Shoulder press 3set
C: Diamond push ups 2set
D: SA Db Shoulder flys 2set
full rest Workout

full rest
focus on refuelling and mobility
20 amramp Workout

5 push press
5 pull ups
10 front squat
20 DU
Women 37,5kg
Endurance WOD Workout

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of box jump step downs 24/20"
90 s rest
Vegyes rúdfitnesz Workout

Saját szintednek megfelelő feladatok várnak rád!
E6MOM x 4-6 Workout

E6MOM x 4-6

30 DU
5 power clean @60/40kg ( drop& go )
30 DU
5-10 c2b / or pull up

*remaining time easy pace bike

(Tavoite kerryttää Gymnastics volyymia (DU+PU) matalilla tehoilla ja kevyesti kuormitettuna, skaalaa tarvittaessa liikkeet/ kilot ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.)
Strong stuff Workout

5 rounds for quality
30m sled push (keep it light and fast)
6 sand bag over shoulder ahafa
15 GHD hip extension

Need a training program?

Barbell cycling 9-6-3 Strength

"Napalm" Workout

Tyhmäkello Workout

Push Workout

full rest Workout

20 amramp Workout

Endurance WOD Workout

Vegyes rúdfitnesz Workout

E6MOM x 4-6 Workout

Strong stuff Workout