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

Finisher Workout

amrap 1:
toes to bar
EMOM 10 wall balls and power cleans Workout

EMOM 10

odd: TNG unbroken power clean 8 reps (lighter weight and quality)

even: wall ball shots 10-15 reps (aim UB sets)
Core WOD Workout

4 Rounds for quality

15 hollow rocks
3 skin the cat
3 wall climbs

14 Min cut off
12 Min EMOM Workout

12 Min EMOM
1. 6/6 single leg deadlift with KB
2. 10-15 Goblet Squats (same weight)
Core Workout

3x:

1-2min plank hold
Rengasdippiä ja kapeaa lattiapenkkiä Workout

4 rounds for time

15 narrow grip floor press (50 %)
300 m run
10 ring dips
300 m row
7 x E1,5MOM 3 x raakatempaus Strength

7 x E1,5MOM

3 x power snatch, touch and go

60-70 % of 1 RM
Kädet pumppiin Workout

4 rounds, 30 sek rest between the set

10 + 10 alternate hand DB Biceps curl
7 deficit ring rows (legs above the shoulders)
5 strict deficit HSPU
Maanantai 020315 Strength

Overhead squat
Find heavy 3 rep
Box squat Strength

3 x 5. Use a box high enough to keep you above parallel.

Need a training program?

Finisher Workout

EMOM 10 wall balls and power cleans Workout

Core WOD Workout

12 Min EMOM Workout

Core Workout

Rengasdippiä ja kapeaa lattiapenkkiä Workout

7 x E1,5MOM 3 x raakatempaus Strength

Kädet pumppiin Workout

Maanantai 020315 Strength

Box squat Strength