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-
All out echo Workout
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30.10.2019 Session Two Workout
MAXIMUM UNBROKEN
Minutes 0-5 : WB 9/6kg
Minutes 5-10 : Kb swing 32/24kg
Minutes 10-15 : Farmer walk with Plates 2x15/2x10kg
Minutes 15-20 : Du’s or singles
Minutes 20-25 : Push press 40/25kg
Minutes 25-30 : OHS 40/25Salin ohjelmoinnissa. WODEILLE!!!!!!!
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Extra Credit 15-08-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets- -
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WOD, METCON Workout
16'min EMOM
1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt -
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9.6.2026 Workout warmup Workout
3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
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2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
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Build up to workout weight on squat clean/push jerk
– Sets of 3-5 bar-facing burpees and/or Kipping Toes-to-Bar Complex – between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
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Once through
12/9 (cal) BikeErg
3 Squat cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
12/9 (cal) Row
3 Push jerks @ 61/43kg (135/95lbs)
3-5 Toes-to-bars -
17.8.2025 Upperbody Workout
6 Sets x Every 4:00
8 - 12 Reps Incline Y-Raise
8 - 12 Strict Pull-Ups ( Unbroken )