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

Kotitreeni Ma 14.6.2021 Workout

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee
MOVEMENT - Bodybuilding & machines Workout

30min for quality, rest as needed:
8-12 bench press
90s machine
8-12 reverse grip Yates row
90s machine
6-8 + 6-8 sandbag bearhug box step up (60/50cm)
90s machine

RPE 6-8, by feel.
Talvikarkelot Light Option Workout

Parin kanssa:

LAJI 1.
10 x 1min intervalli:
8 tangon yli burpee + max toistot Maasta suorille käsille 35/27,5kg
Tulos maasta suorille käsille toistot.

3min Rest

LAJI 2.
Vapaassa järjestyksessä aikaa vastaan:
Leuanveto tai Devils Press (2x15kg/ 2x10kg)
Miesparit 60
Sekaparit 50
Naisparit 40
Kotitreeni WOD Workout

WOD
for time
10-9-8-7-6-5-4-3-2-1
burpee
goblet squat
Warmup Workout

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00
Gymnastics Workout

Handstand!

warm up: ZOO walking
5 ' core

Handstand progression with wall
2*10" to lay
2*10" diagonally to lay
2*10" handstand to back
2*10" handstand to abs
2*10" handstand with bend

WOD:TEAM:
wheelbarrow with partner 15m
handstand with bend or wall until partner do 10 push up after change
Tuesday Warm up Workout

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
OtM 5MINx3 Strength

On the Minute 5min x3
3 Back Squad
3 Hang power clean & press
5 Dead lift
1-13-17 Workout

WT

EMOM 12 Min
Min 1 3 Bench Press
Min 2 3 Pull Up
Min 3 3 Ring Dips
Min 4 3 Chin Ups

CF/BC
Friday the 13th
26 Min Amrap

13 Pull Ups
13 Air Squats
13 Bench Press
13 Jump Squats
13 Ring Rows (underhand)
13 Box Jumps
13 Ring Dips
13 Step Ups (each leg)
13 Kettle Bell Swings
13 Burpees
13 Rope Climb or KB Deadlift
13 Wall Ball Shots
13 Ball Slams

50 Jump Rope and Suicide Sprint after each round
1-17-17 Workout

WT
4-3-2-1
Pull Up
Reverse Banded Deadlift

21-18-15-12-9-6-3
Banded Reverse Fly
Banded Behind the Back Curls

CF
Emom 6 min
3 Deadlift

Amrap 12 Min
5 Power Snatch
10 Burpees

BC
Emom 10
Min 1 - 5 Reverse Banded Deadlift
Min 2 - 50 Jump Rope Singles

50 Burpee Hammer Curls
(every time you stop 1 circle run)