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-
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Intervals Workout
4x
New round every 4th minuteEach for time
15-20/12-15 Cal.
12 DB Snatches, heavy
15 Wall Balls -
Pause front squat Strength
E4M x 4
4 pause front squat V.1-2 - 2s bottom pause
Tavoite: - Rakentaa vahva ja vakaa front rack + ala-asento. Tuntuma: - Paino raskas, mutta ei maksimi. - Jokainen toisto “puhdas ja kontrolloitu”.
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Partner pump Workout
20 min AMRAP
Ygig;
10 pull ups
20 dB floor press
20 tricep extensions dB 22.5/15kg
20 bicep curls 25/15kgSplit Reps as you like
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post wod Workout
8 x 20s. on 10s. off
wall sit hold
HS hold
dead hang
Stimulus:
Static strength and positional control
Build endurance in key support positions
RPE: 5–6, Should burn, but stay fully in control
Coach tip:
Control your breathing from the start
Prioritize strong, balanced positions over duration -
Day 43.2 Workout
2x2000m Row (go hard, but keep the same pace in both sets)
- 2min rest between sets
Write down the total time.