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-
Extra Credit 30-12-2021 Workout
- Active Straight Leg Raises x 10 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
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Weightlifting Workout
A: power snatch 3x2 @75% of power snatch max
B: power clean & push jerk 3x1+2 @70% of push jerk max
C: backsquat 2x1 @~95%
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Christmas spirit Workout
For time:
24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb -
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Christmas spirit Workout
For time:
24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb -
Kotitreeni WOD Workout
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Saturday Madness Workout
"For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter RowTimecap: 30 mins "
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Gymnastics 20-04-2022 Workout
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WOD Workout
For time:
90-60-30
Double under
45-30-15
Wall ball
15-10-5
Power Clean@70/47kgTimecap: 15 mins
Extra:
Tibia Raise
3 x 20. Rest 60s -
Conditioning Workout
