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

12 Min Intervals Workout

1 Min DU
1 Min Row (60%)

Sore is DU per Min
Max clean Workout

3-3-3-3 power clean
2-2-2-2 front squat
1-1-1-1 squat clean
Lower Body Workout

4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises
On Ramp 5/6 Workout

OHS
Hang Snatch
Snatch

Push-Up

AMRAP 10
10 Hang Snatch
5 OHS
10 Push Up
Accessory Gymnastic Workout

5 x 3
Strict Ring Muscle-ups https://vimeo.com/162485846
Marathon Workout

2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
Maanantai Wod Workout

Work to max for 5rep FS
TC: 10min
Then:
E2MOM 3

5x FS

EMOM 15
10x Box jump over
10x Pull up
10x Burpee
Assarit Workout

Assarit
3 rounds
10 x Barbell bent over row
15 x face pull (band)
30 sec of gymnastic swimming (pienillä levypainoilla, keskity tuntumaan)
Accessory Gymnastic Workout

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428
Lapset syksy 17 Workout

Lämppä+ mobility

Otm 12min
1-6: leukaa max 5x/min
7-12: raaka rive riipusta 3x

Metcon 12-9-6
Boxihyppy
Seinäpallo

Kaverin kanssa selänojennukset boxilta
3x 10

Need a training program?

12 Min Intervals Workout

Max clean Workout

Lower Body Workout

On Ramp 5/6 Workout

Accessory Gymnastic Workout

Marathon Workout

Maanantai Wod Workout

Assarit Workout

Accessory Gymnastic Workout

Lapset syksy 17 Workout