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

WOD 20.9 Workout

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.
Turkish Get-Up 3RM Strength

3 reps as heavy as possible with good form
Ninjat 14-16v Voima Strength

3 x 5 box squat
Muscle & Power, AV2 Strength

Hang Squat Clean 5x3 reps
Day 31.4 Workout

3x20 Passive to active hang with 2s. hold
7 minutes of H*** Workout

Pre-WOD: Work to a heavy 5 rep set of bench press

WOD - 7 minute AMRAP:
- Burpee Box Jumps

Post WOD: 5 minute plank
Ninjat 14-16v WOD Workout

9 min AMRAP

3 PEP
8 leukaa
9+9 käsipainotempausta
Day 17.2 Strength

Pull-up 5x5 tempo X131
AMRAP Vs.Skin The Cat Workout

Superkids:

7 min AMRAP

1 köysikiipely
7 punnerrusta
10 seinäpalloa

Joka alkava minuutti tee 1 skin the cat.

Ninjat:

10 min AMRAP

2 köysikiipeilyä
10 punnerrusta
14 wallball

Joka alkava minuutti tee 2 skin the cat.
Accessory Gymnastic Workout

4 x 10

Alternate reps until 10 reps total of each

1 ring push-up https://vimeo.com/175184265

1 ring fly https://vimeo.com/177273421

Need a training program?

WOD 20.9 Workout

Turkish Get-Up 3RM Strength

Ninjat 14-16v Voima Strength

Muscle & Power, AV2 Strength

Day 31.4 Workout

7 minutes of H*** Workout

Ninjat 14-16v WOD Workout

Day 17.2 Strength

AMRAP Vs.Skin The Cat Workout

Accessory Gymnastic Workout