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

WOD Workout

10 min amrap

One round of Cindy
20 m farmes walk (levypaino)

One round of Cindy is:
5 pull ups
10 push ups
15 air squats
Back Squat Strength

25 Mins to find 10RM Back squat
Build up and find it in 4-5 sets
Gymnastycs Workout

10 to 1
Kipping Pull Up
Toes to Bar with Kip
For Time
Hold it Workout
12 Min EMOM Alt.
1. 30-30 sec hollow hold
2. 20-30 superman hold
3. 20-30 chin above bar hold
Sprint chipper Workout

For time:

50/40 Cal Row
40 Pull ups
30 STOH 50/35 KG
10 Burpees over Bar
Time cap 8 min
Mavea ja turkkilainen istumaannousu Workout

5 rounds for quality

5 deadlifts, 75 %
5 turkish sit ups / hand (32/24 kg)
2 min rest

[Turkish sit up](

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Pikku WOD Workout

6 min AMRAP

7 sumo deadlift hightpull (45/35 kg)
7 wallballs
7 toes to bar
Bar MU ja thruster EMOM Workout

EMOM 10

Even: 3-5 bar MU
Odd: 7 thrusters (40/30)

Scale bar MU to jumping bar MU or chest to bar pull ups
5 x 400 m juoksu + 40 käsipainotempausta Workout

5 rounds for time:

400 m run
40 dumbell snatch (55/35 pound)
Etukyykky Strength

Front squat 6 x 2 80 % of 1 RM

Need a training program?

WOD Workout

Back Squat Strength

Gymnastycs Workout

Hold it Workout

Sprint chipper Workout

Mavea ja turkkilainen istumaannousu Workout

Pikku WOD Workout

Bar MU ja thruster EMOM Workout

5 x 400 m juoksu + 40 käsipainotempausta Workout

Etukyykky Strength