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

Weightlifting Workout

A: Clean pull+ power clean+ squat clean 3x3
B: Squat snatch+ hang squat snatch 3x2
C: Snatch pull technique 4x3
accessory gymnastic Workout

30" on - 30" off x 5 rnds
Chest Facing wall handstand hold
Amrap 15: row, abmat, hang clean Workout

15 minutes of:
250m Row
20 Abmats
10 Hang Cleans Rx 95/75
5-9-17 Workout

Metcon
1)
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

2)
For time:
100 Jump Rope
9 Goblet Squat #53
75 Jump Rope
15Goblet Squat #35
50 Jump Rope
21 Goblet Squat #18
50 Jump Rope
21 Back Squat #135
75 Jump Rope
15 Front Squat #135
100 Jump Rope
9 OHS #135
Endurance WOD Workout

50-40-30-20-10 for time
Dumbbell snatch (alternating)
Push-ups
Sit ups

15min AMRAP
20 tuck jumps
15 burpees
10 hollow rocks
30.8.2017 Workout

EMOM 6
6 ring kip
20.11.2017 Ma Jatkoryhmä Bench Max Effort Workout

Lattiapenkki 5x2x80% (lattiapenkin maksimista)
Merkkipenkki 3x2 (75%,80%,85%) selvä pysäytys rinnalle
Kahvakuulasoutu vuorotahtiin 3 "hapotusta"
Push Press 7x4 Workout

7 reps 4 rounds
Superkids 6-9v WOD Workout

10 kierrosta

saliympärijuoksua
10 burpeeta
10 täydellistä kyykkyä
Superkids 10-13v WOD Workout

5 kierrosta:

Thruster ladder + box jump

7 thrusteria + 9 boxihyppyä + 1 min lepo ,

Joka kierroksella lisää painoa thrusteriin.

Need a training program?

Weightlifting Workout

accessory gymnastic Workout

Amrap 15: row, abmat, hang clean Workout

5-9-17 Workout

Endurance WOD Workout

30.8.2017 Workout

20.11.2017 Ma Jatkoryhmä Bench Max Effort Workout

Push Press 7x4 Workout

Superkids 6-9v WOD Workout

Superkids 10-13v WOD Workout