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

Partner WOD Workout

25min AMRAP "I Go, You Go":
20 C&J (60/40kg),
20 Front Squat,
20 Pull-Up,
20 Burpee Box Over
Benchpress and Rows Strength

4 sets of
5 Benchpress/Floor Press
10-12 Single Arm DB/KB Rows
Back Squat Strength

Build up to a heavy 1RM Back Squat
+
2x4 @80-85% of todays 1RM
12.3.2023 Bike & Sprint Workout

AMRAP 4

Bike 1000/900m
Max. Reps Shuttle Sprint
6 x alkavalla 2 minuutilla Raaka tempaus 3,3,2,2,1,1 Strength

6 x alkavalla 2 minuutilla
Raaka tempaus 3,3,2,2,1,1

Nousevat painot
3.3.2023 Front Squats Strength

Front Squat

2-2-2-2-2-2

Go Every 3:00
Chest 2 Bar or pull up technique Workout

15 Mins working on c2b technique or pull ups
For time: Workout

For time:

30-20-10
s.a Db hang squat clean@22,5/15kg
burpee box over

Fitness
20-15-10
s.a Db hang squat clean
burpee box ove
Prison Pump Workout

25 Min EMOM
1. 15 Bicep curls 25/15kg
2. 10/15 Ring Push Ups / Push Ups
3. 2 rope climbs
4. 10 db tricep extensions 22.5/15kg
5. 1 min or max effort dead hang on pull up bar

Embrace the pump.
3 liikettä 8 min aikaraja Workout

30 kp tempaus
50 askelkyykky kpn kanssa (pään yläpuolella/eturäkissä)
75 tuplanaruhyppy

Aikaraja 8min

Yritä pitää tauot minimissä ja puske pitkiä sarjoja

Need a training program?

Partner WOD Workout

Benchpress and Rows Strength

Back Squat Strength

12.3.2023 Bike & Sprint Workout

6 x alkavalla 2 minuutilla Raaka tempaus 3,3,2,2,1,1 Strength

3.3.2023 Front Squats Strength

Chest 2 Bar or pull up technique Workout

For time: Workout

Prison Pump Workout

3 liikettä 8 min aikaraja Workout