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

Clean & Jerk Workout

Clean pull + High hang clean + Push Jerk

2x2 @ 50%
2x2 @ 60%
2x1 @ 70%
Overhead Squat Strength

6 - 5 - 3 - 3

2 RIR
(Power clean + 2 front squats) x5 Strength

(Power clean + 2 front squats) x5
3-position snatch x 5 Strength

3-position snatch x 5 (high hang, above the knee, from the floor)
3 rep presses Strength
In 10 minutes:
- find heavy 3 rep press
Back squat 3 x 4 + 1 x 8 Strength

In 20 minutes:

Back squat 3 x 4 + 1 x 8
Push press Strength
For 18 minutes
- e2mom 7 push press
Handstand push-ups and chest to bar pull-ups Workout
In 20min
- 8 super-sets of (4-6 hspu + 4-6 c2b)
- see Jan. 4th for scaling
WOD-liiga maaliskuu: Fran–narF Workout

0:00–15:00 “Fran–narF” – For time
21-15-9
Thruster
Pull-up

1 min pakollinen lepo, sitten

9-15-21
Pull-up
Thruster

RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Time cap: 15 min

Jakakaa kaikki toistot vapaasti. Voitte käyttää kahta tankoa.

Tulos on joko aika tai yhteenlasketut toistot 15 minuutin aikarajan täyttyessä.

Ikäryhmät:
Alle 18-vuotiaat, Masters 50–59:
RX: 25/35 kg
Scaled: 20/30 kg, hyppyleuat

Masters 60+:
RX: 20/30 kg, hyppyleuat
Scaled: 15/20 kg, hyppyleuat

Instructions in English here.

Tarkemmat ohjeet ja standardit täällä.
Strength Support (Lower body) 1. Workout

3 Rounds
YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)

Need a training program?

Clean & Jerk Workout

Overhead Squat Strength

(Power clean + 2 front squats) x5 Strength

3-position snatch x 5 Strength

3 rep presses Strength

Back squat 3 x 4 + 1 x 8 Strength

Push press Strength

Handstand push-ups and chest to bar pull-ups Workout

WOD-liiga maaliskuu: Fran–narF Workout

Strength Support (Lower body) 1. Workout