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-
Muscle-up Conditioning Workout
AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-upsRest 30 Seconds After Each Round
Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups -
14.6.2023 "Holleyman" Wodilla Workout
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep
TC 35 -
24.1.2023 Workout
EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt -
Option A: Active Recovery WOD Workout
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 23 / 16 kgRest 4 Minutes Between Rounds.
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17.1.2023 Workout
EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyttai
CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
- ONE LEG INCWORM
- CRUNCH
- ONE LEG INCWORM
- SCISSORS
- BURBEES
- PLANK + BEAR
- BRIDGE TAPS
- HEEL TOUCHES
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26.12.2024 (PM) Workout
1) POWER CLEAN
A) WU 3-4 ROUNDS
-1 Clean Pull + 2 Hang Muscle clean + 2 Power Clean (Build Up)
-3 Seated Box JumpB) EVERY 75s X12:
1 Power Clean:
4x1 @80% of 1RM
4x1 @85% of 1RM
2x1 @90% of 1RM
2x1 @90+ of 1RM2) RING MU
EMOM 10:
-''X'' Ring MU
*Valitse ylläpidettävä toistomäärä ja tee sama jokaisella minuutilla. Ei haittaa vaikka se oliski nyt ekalla vkolla 1-2, kunhan on puhtaita eikä tuu faileja.
3) RING MU STRENGTH
4-5 ROUNDS FOR QUALITY:- 10 Deficit Ring Row
- 20-30s Ring Dip Hold
- 20-30s Ring Support Hold
OPTIONAL METCON
10 MIN AMRAP:
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Main site Monday 250113 Workout
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Main site Wednesday 240207 Workout
For reps
- 3 minutes of freestanding shoulder taps in a handstand
- 3 minutes of legless rope climbs (15 feet)
- 2 minutes of freestanding shoulder taps in a handstand
- 2 minutes of legless rope climbs
- 1 minute of freestanding shoulder taps in a handstand
- 1 minute of legless rope climbs
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8.8.2025 Warmup Workout
2 Rounds @ conversational pace
250m Row
8 Scapular pull-ups
8 Push-ups
10 Air squats
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
+
2 Rounds
0:20 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
12/8 (cal) Row
+
2 Rounds
12/8 (cal) Row
2 Bar muscle ups
4 Strict handstand push-ups