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

Warmup Workout

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps
POWER&SPEED Workout

Saturday
Lord of the Rings Workout

WOD - For Time:
- 30 Muscle Ups
or Modification
- 30 Ring Dips
- 30 C2B
- 30 Ring Dips

Post-WOD:
5 Rounds
- 10 GHD Situps
- 30 Double Unders

No modification to the modification :) All ring dips no band, all C2B no band. Worked Double Unders.
Superkids 7-9v taito Workout

Harjoitellaan hollowpitoa

-kehonpaino
-käsipaino vatsan päällä
-pikkupaino jalkojen päällä
STRENGTH&CONDITIONING Workout

Saturday
Partner WOD Workout

Row 100cal / Plank Hold
100 WB / Hand Stand
100 C&J 60/40kg / Bar hang
100 HSPU /rest
55 HSPU Workout

Do 55 HSPU for time
ALK: RYT, 5x3 Strength

Raaka ylös työntö, 5x3 tekniikka
Työntöveto + bulgarian askelkyykky Workout

3 x 5 clean pull, 85 % + 7 + 7 bulgarian lunge, choose the weight, 2 min rest
STRENGTH&CONDITIONING Workout

Friday

Need a training program?

Warmup Workout

POWER&SPEED Workout

Lord of the Rings Workout

Superkids 7-9v taito Workout

STRENGTH&CONDITIONING Workout

Partner WOD Workout

55 HSPU Workout

ALK: RYT, 5x3 Strength

Työntöveto + bulgarian askelkyykky Workout

STRENGTH&CONDITIONING Workout