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

Weekly update, Week 23 Workout
Gymnastic metcon Workout

10 Minute AMRAP
1 Rope climb
5 Strict Pull-ups
https://vimeo.com/175741058
Accessory wod Workout

3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222
VOIMA/TEKNIIKKA Strength

Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
Accessory wod Workout

3sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats
Weekly update, Week 21 Workout
23042018 Workout

4 rounds for time:
400 m run
21 kB swings @24/16 kg
12 burpee box jumps over @60/50 cm
60 double unders / 120 single unders
Warmup Workout

3 Sets
30sec Single Arm KB Rack carry/arm 32/24kg
6 Single Leg Kettlebell Deadlifts
10 Single Leg Glute Bridge/side
Redcord Workout

Redcord Coached by Emilia
EMOM Workout

A: EMOM 15'
1. 7 Box Jumps
2. 5 Strict Pull Ups
3. 100m Run

B: Core Complex