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-
Row and stuff Workout
For time:
3 rounds:
12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerkrest 3 min
3 rounds:
12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up -
Legz Workout
Sitting squat (on box) 7x5 e2mom 130kg
E1,5mom (lepoaika)
Romanian single leg squat. 5x5 (40kg-40-45-50-50)
High box jumps ( box plus 2 mustaa levyä plus 15kg) -
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Warm up and Partner WOD Workout
Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughsThen do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)
WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this partPart B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)*40:00 time cap
*cindy = 5 pull-ups, 10 push ups, 15 squats
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tabata something else - no rest pullups, pushups, situps, air squats Workout
Pullup (8) 14,13,13,13,12,11,10,8 (94 total reps)
Pushup (11) 14,15,15,14,14,12,11,12 (107 total reps)
Situp (14) 14,14,14,15,15,15,15,15 (117 total reps)
Squat (15) 20,20,19,16,17,15,15,16 (139 total reps)
Tabata score = 48, with 456 total repslast time I did this was 09/2012 (funny, that time I also got terrible sleep and kendall woke me up a bunch of times in the night)
M/ 38/ 134 lbs/ 5'-6"
Pullups: 12 (96)
Pushups: 14 (119)
Situps: 15 (126)
Squats: 16 (128)
Total Score: 57total reps is about: 469
No rest between exercises is tough.
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Clean & Jerk Strength
Every 90s.
1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk
1-3: 40-50%
4-6: 50-60%
7-9: 60-70%Of 1 RM Split Jerk
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Perusjumppa 5 rft Workout
5 rounds for time:
12/10 cal bike
12 wallball 10/6kg
12 plate overhead walking lunges 20/15kg
12/10 cal row
12/6 pull-up -
WOD 20/08/19 Workout
TEAM OF 2
400mt medball RUN (all togheter)
50 syncro Hang power clean 50/35
50 HspU (i go you go)
50 syncro Front squats
50 syncro lateral burpee
50 Pistol Squat (i go you go)
50 Syncro push press
400mt medball RUN (all togheter)
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