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

Team Finland workout. Workout

In pairs for time.

Warm-up, parin kanssa row 120 m, 3 kierrosta, hävijäjä tekee yli/ali metrit 1) air squat 2) push up 3) syngro burbee

1) Toistot voi jakaa miten haluaa, molemmat tekee yhtaikaa.

100 CAL ROW
100 Burbee

2 MIN REST

2) jaa toistot niin että aina 5 toistoa vuorotellen ( wallbalit 10, DU:t 35 /50)

20 C2B / Pull-up / Jumping pull-up / ring row
20 Thruster
20 C2B / Pull-up / Jumping pull-up / ring row

40 Wall Ball
140 DU / 300 SU
40 Wall Ball

20 Snatch
20 OHS
20 Squat C & J

10 BMU ( C2B / Pull-up / Jumping pull-up )

RX, barbell 60/40 kg, Wall ball 9/6 kg
Time cap 40 min

Conditioning Workout

In teams of 2 complete each task, rest 3', sequence is free (YGIG style)

2000m <a href='/journal/movements/801'>row</a> 

150 <a href='/journal/movements/1069'>DU</a> / 300 SU each 

100 syncro KB USA swing @ 24/16kg

50 devil press  @ 2x22.5/15kg

After max rest
1x AMRAP UB dbl DB thruster

Superkids 10-13 v voima Workout

5 x 1+3 rinnalleveto + etukyykky
Metcon Workout

• For Time:
C2B Pull Ups 30/20 reps
Assault Bike 1000 m
BB Overhead Squats (60/40Kg) 15 reps
Assault Bike 1000 m
BB Overhead Squats (60/40Kg) 15 reps
Assault Bike 1000 m
C2B Pull Ups 30/20 reps
Hspu: Tungt Workout

Tempo HSPU
Version 1: 5x5@ 30A1 (kick up)
Version 2: 5x5@ deficit 50A1(kick up)
Version 3: 5x5@ 30A1 (kipping eller partner)
Version 4: 10x2 alt 20x1 strict HSPU
Använd kudde om ni inte klarar av att hålla emot på nervägen och får ont i nacke/huvud.
18.1.2023 Row Intervals ( Optional ) Workout

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute
1 full month workout Workout

1 day rest between every session is a good idea

Week 1 (upper body)

day 1
10 push up

25 air punch

1min rest

15 push up

day 2
15 burpees

20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

day 3
15 push up

1min rest

15 chair push up

1min rest

10 inclined push up

Week 2 (abs)

day 1
30 crunch

30 sec rest

10 reversed crunch

day 2
15 reversed crunch

30sec rest

20 leg up crunch

day 3
10 shoulder to knee (1 is both knee)

15 reversed crunch

1min rest

20 crunch

Week 3 (upper body 2)

day 1
15 chair push up

30sec rest

25 air punch

day 2
20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

30 sec rest

20 push up

day 3
15 inclined push up

1min rest

20 burpees

Week 4 (full body)

day 1
20 squat punch

1min rest

50 burpees

1min rest

15 inclined push up

day 2
15 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

30sec rest

20 punch crunch

day 3
20 squat

30 sec rest

20 weigt lunges

1min rest

10 push up
Accessory wod Workout

• 3 Round not for time of:
Double KB Floor Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Double KB Row 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Weightlifting Workout

A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max
WL + Barbell cycling Workout

muscle clean + non contact power clean practice

7' AMRAP
3 power clean
3 frontsquat
6 push up