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

Benalmadena voi. 3 Workout

Strengt FS
Wod 20’
20 thruster
20 burpee over dumbbell
20 push ups on dumbbell
60 du
Practice Workout

EMOM 20

1) 30s. DU's
2) 10 c 2 b butter fly
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest
- do box butterfly PU if need to scale
- keep weight light
RPE 6
Rowing and Hang Clean to Thrusters Workout

For time:
750m rowing
20 Hang Clean to Thrusters 60kg
300m rowing
10 Hang Clean to Thrusters 80kg
750m rowing
5RM Clean Grip Behind The Neck Push Press Strength

5RM Clean Grip Behind The Neck Push Press
Metcon Workout

• 75 Kcal of:
Row @ max effort
Grace Workout

30 Clean & Jerks for time

135/95
Olympics Strength

Total 105min
A. WU 500m row, 50 abs & backs, mobility
B. Olympics / Jyrkin tunti
Barbell WU
1. Tempaus nousu max
Tauko
2. Työntö nousu aloituspainoon
Barbell WU, parityöntö Viivin kanssa
3. Työntöveto
80% 3 45kg 90% 3 50kg 100% 3 55kg 110% 3 60kg
Clean & Jerk Strength

Työntö nousu aloituspainoon / päivän max
5 rounds of: 10 Sumo Deadlift High Pull (SDHP) & 10 strict HSPUs Workout

Do 5 round of:
10 Sumo Deadlift high Pull
10 strict Handstand Pushups
7.30.13 Deadlifts, Wall Balls Workout

2009 Sectionals

12 Deadlifts 275/190

40 Wallballs 20/14

9 Deadlifts

30 Wallballs

6 Deadlifts

20 Wallballs

3 Deadlifts

10 Wallballs

Time - 18:06 SLOW and steady! Did 1 deadlift at a time.

Need a training program?

Benalmadena voi. 3 Workout

Practice Workout

Rowing and Hang Clean to Thrusters Workout

5RM Clean Grip Behind The Neck Push Press Strength

Metcon Workout

Grace Workout

Olympics Strength

Clean & Jerk Strength

5 rounds of: 10 Sumo Deadlift High Pull (SDHP) & 10 strict HSPUs Workout

7.30.13 Deadlifts, Wall Balls Workout