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

Accessory wod Workout

EMOM20: (Each minute is 45 seconds of work with 15 rest)
Min 1: Left arm Single Arm KB snatch + KB Thruster
Min 2: Forearm front Plank
Min 3: Right arm Single Arm KB snatch + KB Thruster
Min 4: Hollow rocks
Min 5: Rest
31.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

Penkkipunnerrus 8x3x60%
Kapea penkki 5x8-12
Pystypunnerrus 5x8-12
Pystysoutu käsipainoilla 3x20-30
GYMNASTIC PROGRESSIONS Workout

15 min Muscle up progressions

15 mins Handstand walk progressions.

Row 1000m AFAFP
STRICT PULL-UP 1 X 3 Strength

Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.
Pull up 2 x max sets. Strength

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla.
Extra Credit 08-03-2019 Workout

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest
metabolic conditioning Workout

"squat therapy "

rest 5'

4x400 metres row
4x400 metres run

alternate the effort.
Tempaus EMOM Workout

Superkids:

5 x joka 1,5 min tee 3 x tempaus

Ninjat:

10 min ajan joka min tee 3 x tempaus
For Time; Running, T2B and Burpees Workout

800m Run
30 x T2B
30 x Burpees
30 x T2B
30 x Burpees
800m Run
Helen Workout

Pre-WOD:
- 7x3 Dead Lift 80% of 1RM

WOD:
"Helen" - 3 Rounds for Time:
- 400 Meter Run
- 21 KB Swings (#53/#35)
- 12 Pull ups

Need a training program?

Accessory wod Workout

31.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

GYMNASTIC PROGRESSIONS Workout

STRICT PULL-UP 1 X 3 Strength

Pull up 2 x max sets. Strength

Extra Credit 08-03-2019 Workout

metabolic conditioning Workout

Tempaus EMOM Workout

For Time; Running, T2B and Burpees Workout

Helen Workout