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

Day 05.5 Workout

3x10 KB Turkish sit-up
Wattbike 30min Workout

Wattbike 30min
Hang Clean 1 rep max (1RM) Strength

Find your best Hang Clean for the day.

Record load, style (power, split, squat), and other details.
8 rounds Workout

30s. Air bike
Rest 30s.
30s. Ski
Rest 30s.

Go hard!
HSPU & Pull-Up Workout

Alternating

21-15-9-6-3 HSPU
3-6-9-15-21 Pull-up

Time cap: 13min
11.9.24 Strength

BENCH PRESS

6-6-6-4-4
4+4 rope pull ups (vaihda ylempi käsi) after each set
rest as needed
Mobility 7.11 Workout
Athens Throwdown Wod 4 + 5 Workout

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
8 + 8 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.
IRON1 Workout

EMOM20
A) 8 Back squats @60-70/40-45kg
B) 10 Burpees
C) 12 OH lunges @20-25/10-15kg plate
D) 150m Run
E) Rest

Alternate from A to E.
Emom 12 Workout
1. 4 Power Clean
2. 3 Power Jerk
3. 2 C&J

Need a training program?

Day 05.5 Workout

Wattbike 30min Workout

Hang Clean 1 rep max (1RM) Strength

8 rounds Workout

HSPU & Pull-Up Workout

11.9.24 Strength

Mobility 7.11 Workout

Athens Throwdown Wod 4 + 5 Workout

IRON1 Workout

Emom 12 Workout