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

Thruster Strength

Every 2min x 5
3-3-3-3-3 Up to heavy but technical.

Huom!
Nouse raskaaseen, mutta tekniseen painoon.
AMRAP 12 Workout

AMRAP 12
8 Power Cleans 60/40kg
8 Handstand Pushups
16 Air Squats
24 Lateral Jumps Over Bar
EMOM 16 Workout

EMOM 16
1) 12-15 Box Jumps
2) 10-16 DB Snatches 22,5/15kg
3) 45sec Max Calories
4) Rest
Shoulder Press Strength

Shoulder Press, work up to heavy 3RM
+
2x3 @85-90% of 3RM
Bench press 8x3 Strength

Use 80-90% of your 1RM. Rest 2-3 minutes between sets.
Push Press Strength

Push Press 5-5-3-3-2-2 @75%+
Back Squat 10 RM Strength

Back Squat 10 RM
BACK SQUAT Strength

Back squat

5x5

75-77% / 2-3 RIR/ E3MOM
FBB Workout

3 rounds for Q: (20min)
8/8 single leg hip thrust/glute bridge V.1-2 (2-0-X-2)
8/8 side plank rotation V.1-2
8 banded reverse nordic V.1-2 (2-0-X-1)

Liikkeet laatua vastaan. Pidä noin 60s levot liikkeiden välissä. Huomio liikkeiden temmot.
For time Workout

100cal ergo
30 KB/DB hang cleans (16/24 kg)
160-m KB/DB farmers carry (16/24 kg)
60cal ergo
20 KB/DB hang cleans
80-m KB/DB farmers carry
20cal ergo
10 KB/DB hang cleans
40-m KB/DB farmers carry
10cal ergo
– Use two KB/DB

Scaled WOD
For time:
50cal ergo
20 KB/DB hang cleans
160-m KB/DB farmers carry
30cal ergo
15 KB/DB hang cleans
80-m KB/DB farmers carry
10cal ergo
10 KB/DB hang cleans
40-m KB/DB farmers carry
5cal ergo
– Use two KB/DB

Need a training program?

Thruster Strength

AMRAP 12 Workout

EMOM 16 Workout

Shoulder Press Strength

Bench press 8x3 Strength

Push Press Strength

Back Squat 10 RM Strength

BACK SQUAT Strength

FBB Workout

For time Workout