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
  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

    Amrap 8min
    4 kp thruster
    6 t2b
    30 hyppynaru

    Loppuvenyttelyt

  • FUNCTIONAL 19.2.2022 Workout

    3 rounds:
    10 Front squat
    10 DB row
    -rest 1 min-

    3 rounds:
    10 back rack lunges
    10 DB press
    -rest 1 min-

  • WL + Barbell cycling Workout

    muscle clean + non contact power clean practice

    7' AMRAP
    3 power clean
    3 frontsquat
    6 push up

  • Gymnastic strength Workout

    • Death by:
    Strict Handstand Push Ups
    1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
    al tempo.

  • #LASPCLASS25052020 Workout

    PVC+MOBILITY

    Superman Plank BAG/KB Touch 3x10
    Plank Shoulder Taps 10 per lato
    poi

    10-8-6
    Strict Pull-Ups
    Ring dip
    20-16-12
    KB Goblet Squats
    Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
    TTB Strict (INN ALT. TOE TO TOUCH)

    STRENGHT
    Dumbbell or BB Bent Row 4-5 x12-15

    Straight Arm Band Pulldown 5x15 Heavy Band

    8rnd

    (2 squat clean + 4 front squat)

    rest 90"

    WOD
    "KANGAROO"
    10 rnd
    10 cal. row
    10 Hang Power Snatch 35-40/25-30kg
    10 Box jump

    Scoring:

    SKILL
    HSW

    DRILLS:
    D1. 6 set
    2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
    Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
    a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
    passo
    D2. Totalizzare 10 pull over
    Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
    (instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

    Scoring:

    OPZIONALE
    3 RND
    Run
    0:30 Hard
    3:30 Moderate
    2:00 Easy
    1:00 Walk

    5 RND
    Rest 1-2' TRA I RND

    Dumbbell Close Grip Pullover 12-15
    Plank Shoulder Taps 10 per arm Bodyweight

    Alternating Hammer Curl 5 X 5-6 per arm

  • SPCOM25032020 Workout

    A.
    5' DU 40"ON 20" OFF
    4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
    POI
    4 RND
    100DU / 200SU
    20 SIT-UP+PLATES
    10 Empty Bar Squat clean

    B.
    “Touch and Go” Push Jerk
    18/15/12/9

    C.
    AMRAP 8'x 2RND
    8 Hang Power Snatch
    8 Burpee Box Jump Overs
    Rest 5'

    E.

    5a. OLY – For Weight
    Every :90 for 12:00
    1 Drop Snatch (

    ) + 2" Pause OHS

    F.
    For Time
    200 j. jack
    150 Goblet Lunges
    100 W. ball (in alternativa thruster leggeri)

    G.
    AMRAP 10 '
    2-4 Unbroken Strict HSPU
    40" hollow

  • Gymnastics Workout

    RMU

    Warm up: classis gymnastic
    5 pull up 5 push up 2x

    Core with ring

    ring keep 2x10 sec
    front bend press 2x8
    bend rmu 3x10
    easy rmu 3x5
    hollow hold 2x15
    arch hold 2x15
    ring push up 2x5
    ring pull up 2x5
    10'
    RMU with BEND
    rmu with help

    Wod: EMOM 6'
    20" ring pull up hold
    20" rest
    5 ring push up

  • Mini AMRAP Workout

    In a 6 minute window:
    0-4 Max Row Cal
    4-6 Max Pull Ups
    Rest 3'
    In a 6 min window:
    0-4 Max Pistols
    4-6 Max DU
    Rest 3'
    In a 6 min window:
    0-4 Max Walking Lunges
    4-6 Max Push Up

  • Recover the sandbag Workout

    3 rd.
    20 Sandbag over shoulder / keeping it at least 10 sec. in your lap, breath.
    20 meter Sandbag carry / slow pace, keep your core tied.

    Focus on good technic, slow, no time to take, enjoy!
    30 kg - 50 kg. as you need.

  • Metcon Workout

    • 3 Round of:
    Row 1000/800 m
    5 Round of “Cindy”
    1 Round of “Cindy” =
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps