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

Rowing, sit-ups, box jumps & running Workout

For time:
Row 1000m
50 Sit-ups
50 Box jumps 24/20”
Run 1600m

TC: 30 min
Rowing & Toes to bar Workout

Metcon (reps)

AMRAP in 4 minutes:
30/24 Calories row
30 Toes to bar

*Rest 4:00 min

AMRAP in 4 minutes of:
20/15 Calories row
15 Toes to bar

Rest 4:00 min

AMRAP in 4 minutes of:
10/8 Calories row
8 Toes to bar

*Light bike erg during the rest period.
OHS Sprint Workout

Metcon (time)
100 OHS 40/30kg For time

Timecap: 5 minutes
Clean complex Strength

E90s x9

1 hang clean + 2 clean

(2-3reps in tank)
Snatch grip push press behind neck Strength

niskan takaa vauhtipunnerruksia 3x10. Käytä n.70% tempauksen maksimipainosta.
Deadlift 1 RM Strength
deadlift
- find 1RM of the day
8 x alkavalla 90 sek. Workout
8 x alkavalla 90s
1. 3-12 käsilläseisontapunnerrus
2. 3-12 leuanveto
Valitse mukava toistettava toistomäärä
3.5.2023 Snatch Pull + Squat Snatch Strength

EMOM 7

Start light, Climb in 70%
HSPU practice Workout

5-10 minutes HSPU skill practice

and then

E90SEC
4 x 5-8 kipping HSPU
AMRAP 6-8-10 Workout

AMRAP 6-8-10
*every amrap start 400m run

Amrap 6
3 pull up
6 push up
9 air squat
*
Amrap 8
5 pull up
10 push up
15 air squat
*
Amrap 10
10 pull up
20 push up
30 air squat

rest 2min between amraps

Need a training program?

Rowing, sit-ups, box jumps & running Workout

Rowing & Toes to bar Workout

OHS Sprint Workout

Clean complex Strength

Snatch grip push press behind neck Strength

Deadlift 1 RM Strength

8 x alkavalla 90 sek. Workout

3.5.2023 Snatch Pull + Squat Snatch Strength

HSPU practice Workout

AMRAP 6-8-10 Workout