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

Muscle & Power, AV1 Strength

Front squat 4 RM, then 4x2 @ same weight
Hard routine + aerobic work Strength

AM: 165 min
Warm up for 15 min

1.Gymnastics skill interval
EMOM16:
1) Bar muscle up - 2 2 2 2 2 2 3 3
2) Rope climb - 8x1

2.WL
A. Snatch
- Heavy single

B. Every 30 s. for 10 lifts:
- Snatch @ 85% of max
- 10x1x42.5 kg

3.Metcon
6 x 4 min on / 2 min off:
A) 5 Clean and jerks 60 kg + 50 Double unders > 45 kg
B) 12 Cal bike + 20 Toes to bar > 12 bar facing burpees

Reps A: 115 + 160 + 150 = 7 rounds + 5 CJ + 35 DU
Reps B: 52 + 54 + 54 = 6 rounds + 12 cal + 4 BFB
HR: 168/188

4.Strength
A. 5 sets (from Friday):
12 Incline DB Bench - 20 lbs
12 V-handle Lat pulldown - 35 kg

B. 3 sets:
12 barbell hip thrust w/pause at top - 55 kg
15 banded face pulls
20 leg raises

PM: 65 min
Aerobic work / easy bike for 65 min
22.15 km, avg. speed 19.6 km/h
HR: 118/137
Main site Monday 230508 Workout
For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of
- 7 strict toes-to-bars
- 14 handstand shoulder taps
Aikaa vastaan: soutu / BikeErg - SkiErg / BikeErg w/ punnerrus & lp-istumaannousu Workout
Aikaa vastaan:
- 500m soutu
- 10 etunojapunnerrus
- 50cal BikeErg
- 10 istumaannousu lisäpainolla
- 400m soutu
- 10 etunojapunnerrus
- 40cal BikeErg
- 10 istumaannousu lisäpainolla
- 300m soutu
- 10 etunojapunnerrus
- 30cal BikeErg
- 10 istumaannousu lisäpainolla
- 200m soutu
- 10 etunojapunnerrus
- 20cal BikeErg
- 10 istumaannousu lisäpainolla
- 100m soutu
- 10 etunojapunnerrus
- 10cal BikeErg
- 10 istumaannousu lisäpainolla
- 100m SkiErg
- 10 etunojapunnerrus
- 10cal BikeErg
- 10 istumaannousu lisäpainolla
- 200m SkiErg
- 10 etunojapunnerrus
- 20cal BikeErg
- 10 istumaannousu lisäpainolla
- 300m SkiErg
- 10 etunojapunnerrus
- 30cal BikeErg
- 10 istumaannousu lisäpainolla
- 400m SkiErg
- 10 etunojapunnerrus
- 40cal BikeErg
- 10 istumaannousu lisäpainolla
- 500m SkiErg
- 10 etunojapunnerrus
- 50cal BikeErg
- 10 istumaannousu lisäpainolla
Outdoor WOD 2. Annen rappustreenit Workout

3-5 kierrosta, 20 toistoa jokaista liikettä:

*sivuaskellus + polven nosto / jalka
*dippi
*kyykkyhyppy
*etunojapunnerrus
*jalkojen nosto istuen
*kulmasoutu TAI leuanveto

Sivuaskellus + polven nosto

Dippi

Kyykkyhyppy

Etunojapunnerrus

Jalkojen nosto istuen

Kulmasoutu
Gymnastics Workout

110 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.BCTB
- Bfly x 25
- BCTB x 30 (singles)

3.HSPU
Every 2.5 min for 4 rounds:
Max set of Kipping HSPU > abmat
- 15 13 9 8

4.Gymnastics conditioning
- Not done
FOR QUALITY Workout

4 ROUNDS FOR QUALITY:

50m OH walk (sandbag)
60s plank (weighted)

50m Farmer’s walk

60s active hang
Marian tanssit Workout

🪩✨️🎉🪩✨️🎉🪩
bike sprints Workout

bike sprints

10x 20 cal bike erg rest 90s. b/w efforts
- all out effort every time
Rope burn Workout

500m row
3x
4 rope pull ups
10 ab mat sit ups
10s. dead hang
7 bulgarian split squat e/s

Every 1 min for 10 mins do:
1 Legless Rope Climb
-- Rest 2 mins --
Every 1 min for 10 mins do:
2 Rope Climbs

scale to using legs