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

Warmup Workout

4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns
Wednesday 10th April Workout

Skill: 5 mins to work on partner assisted strict RMU

Wod: 30 min amrap
60 DBstep ups&22.5/15
50 T2B
40 HSPU
30 BJO@30/24”
Speed Day Workout

10RFQ
1 Med Ball Slam
1 Lateral Me Ball Pass
5sec sprint
CFKN teinit TIISTAI Workout

Alkulämmittely ja mobility

Otm 10
Käsilläseisontapito 20s
6 etukyykkyä

8min +1toisto
Leuka
Punnerrus
Istumaannousu

Loppuvenyttelyt
040121 Maanantai B Workout

Rumojjojojpojpopjojpo
Karen Workout

AFAP:
Wall ball x150 (9kg)
Lepo päivä Workout

Lepo tai väliin jäänyt harjoitus.
Superkids 10-13v WOD Workout

3 kierrosta

9 käsipainothrusteria
12 boxihyppyä
15 burpeeta
ENGINE Workout

Friday
Gymnasty Workout

Focus: 5 Rounds Not For Time (superset):
- HS Walk As Far As Possible for 40 seconds (sub HS holds against wall or holds w/o wall)
- 60 Sec Rest
- 10 Strict T2B
- 60 Sec Rest

Metcon: For Time in Teams of Two. One works one planks (cannot work unless one person is in plank:
- 20 HSPU – L1 Use Box, L2 Kipping, L3 Strick
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 30 Box Jumps – L1 & L2 24/20, L3 30/24
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 40 KB Snatches Alt Hands Each Time L1 & L2 35-45/20-25, L3 55/35
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 50 Wall Balls L1 14/10, L2&L3 20/14
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless

Cash Out 800m Run Together (Time called AFTER run)

Score: Team Time