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

12/21/20 Workout

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(25)
WRK :35 REST :25 x5
burpees
db/kb sumo dead high pull
10m shuttle run
leg raises
db/kb single arm press

Finisher
50 crunches
1:00 hamstring stretch
Pitoja! Workout

3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito
130516 Workout
1. Conditioning
  "Wise Men"
  AMRAP 3:
  Macho Man (155/105#)
  Rest 3:00
  AMRAP 3:
  Macho Man (185/135#)
  Rest 3:00
  AMRAP 3:
  Macho Man (205/145#)
  *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
2. Gymnastics Conditioning
  Choose one of the following:
  A. 3 sets of 18 unbroken Strict HSPU
  B. 4 sets of 15 unbroken Strict HSPU
  C. 5 sets of 12 unbroken Strict HSPU
  D. 6 sets of 9 unbroken Strict HSPU
  Rest as needed between sets
3. Conditioning
  9 Rounds:
  1:40 on, :20 off
  Rest 2:00 after Round 5
  Record meters for each round.
  *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Henkeli 221119, part 2 Workout

EMOM, 3 rds (12min)
1) 10 alternating kb snatch + ohs
2) 12 burbee
3) 5-15 pull ups (target long unbroken set)
4) 20-50 du
Teens 14-16v taito / voima Workout

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom
KB Swings - Burpees - Push-ups - Squats Workout

Pre-WOD
• 5k (24:17)

WOD - 10 rounds (20,18,16,14,12,10,8,6,4,2)
• KB Swings (50 lbs)
• Burpees
• Push-ups
• Squats

Post-WOD
• 100 sit-ups
1000 burpees to target Workout

1000 burpees to target
Timecap 100min
Total workouts of the week Workout

Rest day, total workouts of the week 14 hours, x 7

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Squat 1065 kg

Gymnastics
MU - 75
BMU - 5
BFLY - 70
BCTB - 50
HSW - 65 m

Recovery
Sleep 2/7
Avg. 23:15
Avg. 7 h 25 min
EA -
Tiistai WOD Workout

12 – 10 – 8 – 6 – 4 – 2
Build up your Front squat
Tc: 15min

EMOM 12
1’ 1+3x Sq Clean + FS
2’ 4x Power Clean

3 rounds
10x Knees to elbows
20x Sit up
15+15x KB Side pull
Conditioning Workout

24min AMRAP:
30/24 cal (BikeErg/RowErg/SkiErg-alternate each round)
30 Deadlifts (70/45kg)
30 Air Squats
30 KB Swings (24/16kg)

Need a training program?

12/21/20 Workout

Pitoja! Workout

130516 Workout

Henkeli 221119, part 2 Workout

Teens 14-16v taito / voima Workout

KB Swings - Burpees - Push-ups - Squats Workout

1000 burpees to target Workout

Total workouts of the week Workout

Tiistai WOD Workout

Conditioning Workout