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-
WOD Workout
15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans -
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Gymnastics + strength Strength
100 min
Warm up for 20 min1.BCTB
- Drills
- BFLY x 25
- BCTB x 20 (singles)2.Front squat
- 5x5x65 kg3.Deadlift
- 4x8x80 kg4.SHSPU
- Feet on 24" box
- 8 8 8 -
Auran skills Workout
Valinnainen kippiliike (mu, t2b, c2b, leuka), köysikiipeily + pistoolikyykky harjottelua💫
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Gymnastics + weightlifting + conditioning Strength
PM: 160 min
Warm up for 20 min1.MU
- Drills
- MU 10x1 + 7x2
- MU x242.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)3.Weightlifting
Power clean + split jerk 1+24.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h -
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Gymnastics + strength Strength
100 min
Warm up for 15 min1.HSW
- 15 m2.SHSPU
- Feet on 24" box
- 8 7 7 73.Back squat
4x104.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg -
Football 9 Strength
A: Back squat 10x5 Amrap rpe7 sista setet
B: Strict hspu 5xMax
C: Leg extensions 2set
D: Dips 2xMax
E: Triceps push down 1set -