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

10.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

Penkkipunnerrus 8x3x55%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20
Midline Mash Workout

5RFQ
10 Double KB Cleans
40m KB Front Rack Carry
5 Double KB Cleans
40m KB Farmer Carry

if you put the KB down at any point
Complete:

10 Hollow Rocks
Day 18 Workout

Rest & Recover
Back Squat Strength

20 Mins to find 5RM for the day within 4 sets, rest 2-3 Mins
4/27/2017 Workout

Grace
30 Clean and Jerk for time
4 minute time cap
SEPT 20 Workout

A) ROW 1000M

B) FOR TIME-SCORE EACH WORKOUT
ROW 250
1 DL 315
RUN 400
1 DL 325
REST 3 MIN
ROW 250
1 DL 345
RUN 400
1 DL 365
AccessoryWOD Workout

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled

10 Dumbbell front raises, slow and controlled

10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo

8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)

8-10 Tempo Bicep Curls, 3 ct eccentric
Thruster 10min alkavalla minuutilla 3@70% 3RM Strength

Thruster 10min alkavalla minuutilla 3@70% 3RM
BOX JUMPS / RUN Workout

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
23.2.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

Box-kyykky 8x2x50%
Raaka rinnalle veto 3x3
Reverse Hyper 3x10
Yhden käden etuheilautus (yhteensä 100 toistoa per käsi)