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

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps
Mobility 9.11 Workout
Viikko 29 (2/4) Workout

Syklin toinen viikko.
Voimailuhommissa takakyykyissä pidemmät sarjat, macho preppi jatkuu, muuten päävoimaliikkeissä etukyykyt, thrusterit, leuat snadisti keveämmät. Ensi viikolla taas tiukempaa settiä.
Metconeissa treenaillaan monipuoliseseti kaikkea mitä kesän/syksyn kisoissa vois esiintyä!
Warmup Workout

10min AMRAP @ 75%
10 Jump Lunges
10 Monster Band Walks Forward and backward
20sec Bottom of Ring Dip Hold
20sec Bent Hollow Body Hold
Warmup Workout

10min AMRAP @ 75%
10 Cal Assault Bike
10m Lateral Band Walk/side
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold
23.5.2023 BasicWod Workout

EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang
7.6.2018 Workout

Lepoja
20.7.2026 Moblity For lowerbody ( EasyWod ) Workout

Mobility for lowerbody
Gymnastic strength Workout

4 Sets of:
GHD Sit Ups 15-25 reps
0:30 rest each sets
KIPPING + GYMNASTIC STRENGTH (ADVANCED) Workout
1) Kipping Movement Practice
- For 10-15min, practice kipping movement (options below)
*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY
- 10-20 Banded Hollow Lat Pulldown
- 20m Hand-over-hand Sled Pull
- 1 Set of Deficit Push Up/Normal Push Up
*rest as needed