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

Warm up Workout
- 90s. Row/Bike
- 2 rds:
  10 Squat
  10 Push up
  10 One leg V sit up
- 60s. Row/Bike
- 2 rds:
  20s. Active shoulders (Handstand)
  20s. Active shoulders (Hanging)
  20s. Kipping swing
- 30s. Row/Bike
- 2 rds:
  3-6 HSPU
  3-6 Ring dip
  3-6 T2B
- Mobility...
Strength Workout

superset, 4x
6 hollow body lat pull down
3/3 aligator roll

5' box assisted kipping pull up practice
WOD Workout

5 RFT
20 wallballs 20/14
10 box jump overs
20 sit ups
Clean Strength

82,5 kg max
5/11/21 Workout

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(23)
WRK 10:00 REST 3:00 WRK 10:00
12 bent over row
100m farmer's carry
12 dumbbell hop overs
12 step ups
12 devil's press

Finisher
50 bicycles
1:00 quad stretch
Kotitreeni WOD Workout

WOD
3rds
6-12x pike push up
rest 30s
6-12x bent over row per hand
rest 60s
+
3rds
12x hollow up
12x back extension
Kotitreeni WOD Workout

WOD
21-15-9
thruster
V-up/tuck crunch
burpee
Gymnastics + weightlifting + conditioning Strength

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done
Muscle & Power, Joker Workout

”Momma’s lil’ war machine” without running
3 rounds for time:
500m Row
10 Squat cleans
20 Pullups
30 Box jumps
Kotitreeni WOD Workout

WOD
3-6 rds
20x thruster
20x russian twist
20x up right row