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

AccessoryWOD Workout

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)
back squat Strength

10x3
75kg
AccessoryWOD Workout

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB
Weightlifting II. Workout

Emom 10 mins
Odd : 3 snatch pull
Even; 3 ohs

2x10 sotts press
Run assault Workout

Friday 4th May 2018

For Time
800 meter Run
800 meter Run with disk (20/10 kg)
800meter Run backwards

The run would be a 2.4 Km Trail-Type Run. Carry the disk anyhow for the second 800 meter Run.
PK 9.6.2018 Workout

3k juoksu
4k soutu
PT Group TI 28.11. klo 10 & 18.30 Workout

LÄMMITTELY
Circuit 3 x 45s./15s.
1. Toispolviseisonnassa kuminauhan kierto oik.
2. Toispolviseisonnassa kuminauhan kierto vas.
3. Levypainon kanssa - askel sivulle + polvennosto
4. Hiihto ergo
5. Lankussa kuulan siirto

VOIMA
3 x 6 askelkyykky paikallaan
3 x 8 yhden käden kulmasoutu

HUOLTAVA
Tehdään dynaamista ja staattista liikkuvuutta
STRENGTH Strength

• 1-1-1-1-1-1 of:
BB Deadlifts
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
80% 1RM 1-1-1 reps
Kotitreeni La 22.5.2021 Workout

WU
6-8min.
10x air squat
10x sit up
10x thruster
10x push up
5+5 bent over row
Monday Workout
1. ”Girls Gone Wild” “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups
“Diane” on the 5:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 10:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time