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
  • Henkeli 280120 Workout

    Metcon day + optional skill work
    Optional accessory:
    Handstand practice for 10-20min
    - alkuverryttelyssä kaikki keksimäsi eläinliikkeet etu-ja takaperin, lisäksi hyvät liikkuvuudet olkapäälle
    - päälläseisonta, päälläseisonnassa taitto lantiosta eteen ja taas lantion ojennus
    - wall climb-asennossa hyvän keskiasennon haku
    - nousut käsilläseisontaan seinää vasten (selkä seinää kohti)
    - käsilläseisonnassa shoulder taps
    - nousut käsilläseisontaan vähän etäämmältä seinästä niin, että otat pari käsilläkävelyaskelta päästäksesi seinälle
    - käsilläkävely ilman seinää

    E2MOMx7
    1-3 rope climb
    rest time easy row/bike

    for time:
    Twisted Diane:

    21-15-9
    Deadlift 84/58kg
    Huspu
    Assaultbike calories

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 90 min
    BB -
    Squat 1655 kg

    Gymnastics
    MU - 20
    BMU - 20
    BFLY - 145
    BCTB - 25
    HSW - 55 m

    Recovery
    Sleep 6/7
    Avg. 22:30
    Avg. 8 h 15 min
    EA 39 kcal/FFM

  • TTP Strength 25.8.2016 S3/ week 1 Strength

    135 min
    WU for 15 min
    Skill: MU practice for 15 min
    Progressions
    MU x 5 reps

    1.Weightlifting
    A. Suggested clean and jerk W/U
    Main set
    A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x45 3x50 3x52.5 6x55

    B. Snatch – build to a heavy triple (3) for the day
    25 30 35 40 42.5 2. x

    2.Strength
    A. Alternate A1 and A2
    A1. Back squat – 3 x 3 @ AHAFA, tempo free, rest 3 minutes before A2
    A2. Back squat – 3 x 6 @ 85-90% of A1, tempo free, rest 3 minutes before A1

    B. Alternate B1 and B2
    B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
    25 25 25
    B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
    35 35 35

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Light day Workout

    A: 10min emom: Plyo push ups x3
    B1: 3x Behind the neck push press + 1 ohs x3
    B2: Strict chin ups 3set
    C: Standing SL hamstring curls 3set
    D: DB Shoulder flys 3set

  • TTP Strength 22.8.2016 S1/ week 1 Strength

    45 min
    WU for 10 min

    1.Weightlifting
    Suggested snatch W/U
    Main set
    A. Hang power snatch (above knee) + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x30 3x32.5 3x35 3x37.5 3x40

    120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    BMU x 5 reps :)
    B. Clean and jerk – build to a heavy triple (3 x 1+1) for the day
    Note. Performed as 3 x 1 clean + 1 jerk
    25 35 45 55

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
    A. Back squat
    A1. 2 x 12, rest 1 minute before B1
    A2. 2 x 10, rest 1 minute before B2
    A3. 2 x 8, rest 1 minute before B3
    Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps).

    B. Strict (weighted) chest to bar pull up
    B1. 2 x 6, rest 1 minute before C1 2x6
    B2. 2 x 5, rest 1 minute before C2 2x5x5kg
    B3. 2 x 4, rest 1 minute before C3 2x4x5kg

    C. Strict (weighted) dip
    C1. 2 x 6, rest 2 minutes before A2 2x6
    C2. 2 x 5, rest 2 minutes before A3 2x5
    C3. 2 x 4, rest 2 minutes before A1 4x5kg 4

    Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Justin Workout

    30 - 20 - 10

    Back squat @body weight
    Bench press @body weight
    Strict pull-ups

  • Ninjat 14-16v WOD Workout

    200 DU
    100 cal row
    200 DU

  • Cardio circuit: Bikerg/SkiErg/Assaultbike/Row Workout

    10-20-30-40-30-20-10 cal
    - Bike-erg
    - SkiErg
    - Assault bike
    - Row

  • Warm Up and Adam Brown WOD Workout

    EMOMx6 alternating between:
    1: max rep Barbell Good Mornings, 45/35
    2: max rep Barbell Bench Press from floor, 45/35
    3: max rep Cossack Squats

    WOD:
    EMOM 15, alternating between:

    1: 8 Deadlifts, 80% 1RM
    2: 20 Box Jump Overs, 24/20 in
    3: 20 Wall Balls, 20/14 lbs
    4: 8 Bench Press, 80% 1RM
    5: Rest 1 min

    The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

    *Score is combined weight of deadlifts and bench presses.