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

Muscle & Power, Hero Workout

“Marco”: 3 Rounds for Time

Rx
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (61/43 kg)

Scaled
21 Ring rows
15 Pike pushups
9 Thrusters (45/30 kg)

Eazy
21 Jump pullups
15 Pushups
9 Thrusters (30/20 kg)
3.9.2022 Workout

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min
Bench press Strength

Bench press
- 60 x 3, 4
- 52.5 x 8,
OVERHEAD SQUAT Strength

STRENGTH
Overhead Squat, 7-5-3-1-3-5-7

Target: increase and decrease loading set by set.
Kotitreeni Ke 31.3.2021 Workout

WU
3rds
10x air squat
10x plank shoulder tap
10x sit up
5x burpee
WOD 11/01/22 ENDURANCE Workout
Friday Warm up Workout

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)
WOD 11/05/22 Workout
Power clean + clean below knee + jerk Strength

3x 2+2+2 @70-75%
26.9.2022 Basic Wod Strength

Bench Press

3-3-3-2-2-2 Heavy Sets.

Go Every 3:00