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

Warmup Workout

3 Sets
Quadruped Crawl 12m SLOW
75 Single Unders
30sec Side Plank/side
Row 150/125m
rest 2mins
EMOM 8 min (basic) Workout

EMOM 8 min

5+5 DB snatches
7-9 Toes-To-Bar
Endurance Workout

• 60 Min of:
Assault Bike @ 60-70% MHR
Accessory wod Workout

4 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)
Open 13.1 Workout

AMRAP 17min:
40 Burpees
Snatch, 30 reps (35/25)
30 Burpees
Snatch, 30 reps (60/35)
20 Burpees
Snatch, 30 reps (75/45)
10 burpees
Snatch, as many reps as possible (95/55)
Superkids 10-13 v voima Workout

Valakyykkytekniikka

3 x 3

Tempaus riipusta polven yläpuolelta

6 x 3
Mikko Trangle progression Workout

10x
1min Assaultbike
1 min row
1 min ski
105s rest

Go hard but sustainable pace. Take calories on each machine as goal.
3 h sauvakävely Workout

Med Henna
3x1 pause back squat Strength

12:30PM:

3x1 pause back squat. 3-5s pause.
30.8.2017 Workout

EMOM 6
6 ring kip

Need a training program?

Warmup Workout

EMOM 8 min (basic) Workout

Endurance Workout

Accessory wod Workout

Open 13.1 Workout

Superkids 10-13 v voima Workout

Mikko Trangle progression Workout

3 h sauvakävely Workout

3x1 pause back squat Strength

30.8.2017 Workout