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

OHS Smolov Week 11 Day 3 Strength

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
4 x 3 (95%)

Percentage from 1RM
6/10/21 Workout

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(24)
WRK 7:00 REST 1:00 x3
4 air squats 2 sec dwn + 3 sec hold
8 dumbbell strict press
4 squat jumps
16 bicycles
100m run

Finisher
30 tucks
1:00 quad stretch
Jump & Row Workout

For time:
3 rounds
Ring row 12
DU 24/ single 48
KB swing 32 (16 kg/ 12 kg)

Time cap 12 minute
CFPORVOO WOD 11.1.2021 Workout

for time
200 hollow rocks
EMOM 5 burpees
Little jumper Workout

For time:
3 rounds
30 DU/ 60 single
20 hanging L-sit up
10 Wall ball (9 kg/ 6 kg)

Time cap 12 minute
3.6.2023 Workout

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min
Kotitreeni WOD Workout

for time
100x air squat
80x jumping jack
60x sit up
40x push up
60x burpee
80x mountain climber
100x lunge

scaled: do half of the reps
Extra Credit 22-12-2023 Workout

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-
12 min AMRAP Workout

12 min AMRAP
12 DU
120 m 1 arm Kettle bell farmer walk (12 kg/ 8 kg)
12 sit up
15.2.2024 Squats Workout

Front squat + back squat

5 + 6-10 @ 79-85%1RM FS (2 RIR)
4 + 6-10 @ 81-87%1RM FS (2 RIR)
3 + 6-10 @ 84-89%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets