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-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.
Broad Jump Workout

EMOM 8
1 x technical max jump
Ten to one Workout

10-1
(10,10,9,9…1,1)
Hang Power Clean
Bar Over Burpee

@42.5 / 30
TC:12
Back squats Strength
e2mom x 5 for 10 minutes
- 10 back squat
- ahap
"300 Workout" Workout

25 Pull- ups
50 Deadlifts 135/95
50 Push- ups
50 Box jumps
50 Floor Wipers
50 Single arm kettlebell Clean and press (25 each arm)
25 Pull- ups
Weighted Chin-Up Workout

3 - 3 - 3 - 3 - 3

Leave 1 rep in the tank in each set
Conditioning Workout

5 rounds
1min: 30 kb swing 32/24kg
1min: rest
20181309 Workout

10 RFT
30 Double unders
10 Medball cleans
Goal is to finish under 15min
DB side bends, back extensions and V-ups Workout
Three rounds for quality:
- 30 dumbell side bends (heavy)
- 20 lying back extensions
- V-ups to failure
Front Squats Week 4 Strength

5x5 Front squat ( 80% of 1RM)
1 percent more than last week.

Need a training program?

WOD-liiga maaliskuu: Fran–narF Workout

Broad Jump Workout

Ten to one Workout

Back squats Strength

"300 Workout" Workout

Weighted Chin-Up Workout

Conditioning Workout

20181309 Workout

DB side bends, back extensions and V-ups Workout

Front Squats Week 4 Strength