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

1. Conditioning Workout

With a Running Clock:
0:00 – 10:00 – 2 K row, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 1200 m Row, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 500 m Row, Max Thrusters (95/65)
Superkids 7-9 v Taito Workout

-Soututekniikkaa (soutulaitteeseen tutustumista)
EMOM x10 Workout

5 tng Power clean (~60-70%)
WOD 13.8 Strength

Back squat 1RM
Main site Thursday 230504 Workout
For time
- 10 squat snatches, ♀ 75 lb ♂ 115 lb
- 10 squat snatches, ♀ 85 lb ♂ 125 lb
- 10 squat snatches, ♀ 95 lb ♂ 135 lb
Gymnastics Workout

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump
07-23-2012 Workout

For Time:

25 Single Unders
400M Run
50 Single Unders
200M Run
75 Single Unders
100M Run
100 Single Unders
1600M Run (to Bass Hill House)
Powerbuilding dag 22 Workout

Row/run 4x4min vila1:1
Superkids 7-9v taito Workout

-harjoitellaan jarrutusetukyykkyä,
hitaasti alas ja ylös.

3 x 5
IRON1 Workout

Partner-wod ”I go, you go”

AMRAP20
-3min hs hold (accumulate)
-40 devils press 20/15kg db
-60 def.push up (-5-10cm)
-80cal row

Need a training program?

1. Conditioning Workout

Superkids 7-9 v Taito Workout

EMOM x10 Workout

WOD 13.8 Strength

Main site Thursday 230504 Workout

Gymnastics Workout

07-23-2012 Workout

Powerbuilding dag 22 Workout

Superkids 7-9v taito Workout

IRON1 Workout