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

10K row sub 150 HR Workout

At 8AM:

10K row while keeping heart rate below 150
12022016 Workout
Weightlifting
- 5 sets of 3 position Squat Clean (hang, pocket, floor), ramping.
- 5 sets of Clean Pull@85/90/95/100/105
Conditioning

4 Rounds
- 20 Backsquats
- 15 TTB/KTE/KTC
- 10 Box Jumps
Köysikiipeily, seinäpallo ja kahvakuula Workout

Superkids

5 x amrap

1 köysikiipeily
5 wallball
7 kahvakuulaheilautusta

Ninjat
5 x amrap

2 köysikiipeilyä
10 wallball
12 kahvakuulaheilautusta
WOD 1 12022016 Workout

EMOM 10 min. Por parejas:
1) Deadlift 60/40 kgs
2) Superman plank hold
Balance 2016-02-09 Strength

Deadlift 5 X 2 90-95% 1 RM
23032016 Workout

For time in couples:
- 100 sit-ups.
- 90 air squats.
- 80 push ups.
- 70 hollow rocks.
- 60 DU.
- 50 wall-ball (9/6 kgs).
- 40 box jumps (24"/20").
- 30 cal row.
- 20 MU.
- 600 m run.
Takakyykky Strength

4 x 10 takakyykky
SKILLWOD STRICT MU VOL.3 PROGRESSIONS Workout

False grip ring row 3x5
Negative MU 3x3
MU turn feet on the box 3x3
Assisted MU
Käsilläkävelyä, DU, varpaat tankoon Workout

Superkids:

5 x

30 m karhukävely
20 naruhyppyä
10 polvet kyynärpäihin

Ninjat:

5 x

5 m käsilläkävellyä
20 DU
5 m käsilläkävelyä
20 varpaat tankoon
Extra Credit 01-01-2018 Workout

4 Rounds of:
15 Banded Pull-throughs
15 Straight Leg Sit-ups
Rest as needed.

Need a training program?

10K row sub 150 HR Workout

12022016 Workout

Köysikiipeily, seinäpallo ja kahvakuula Workout

WOD 1 12022016 Workout

Balance 2016-02-09 Strength

23032016 Workout

Takakyykky Strength

SKILLWOD STRICT MU VOL.3 PROGRESSIONS Workout

Käsilläkävelyä, DU, varpaat tankoon Workout

Extra Credit 01-01-2018 Workout