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

PK & MU Workout

40-50 min of Basic Conditioning

Hr below 75 %

400 m row
Odd rounds: 1-5 strict ring pull ups, Even rounds 10 false grip ring rows + hold
400 m ski
Odd rounds: 1 min hollow hold, Even rounds 2 min on super man hold
1200 m bike / 1 mile assault / 200 m skill mill
Odd rounds: 1-5 strict ring dip, Even rounds 10 parallette push ups
Back squat Strength

Back squat
2x5
3x3
G WOD Workout

EMOM 12

1) 2 Wall walk + wall facing hspu

2) 20 DU
Push Jerk 1x10 Strength

Push Jerk for load:
#1: 10 reps
10 min 30aek töitä ja 30 sek lepo Workout
10min 30s töitä/30s lepo
1. Thruster 35/30/25/20kg
2. Tuplanaruhyppy
011225 Maanantai B Workout

DELOAD WEEK

For time
1K row
15 dumbbell front squats 2x22,5/2x15
45 v-ups
15 dumbbell clean and jerks 2x22,5/2x15
EMOM x 20 Workout

EMOM x20

1) monostructural
2) 1-5 bmu / jumping bmu
3) 8 kbs+ 8 box jump over
4) 20-30s hollow hold
Partner AMRAP 8 Workout

Partner AMRAP 8
10cal row
15 air squat
For time Workout

21-15-9

power snatch@40/30kg
pull up
Strict pull up Workout

3-4 rounds:

3-10 strict pull up
20-30s hollow hold

Need a training program?

PK & MU Workout

Back squat Strength

G WOD Workout

Push Jerk 1x10 Strength

10 min 30aek töitä ja 30 sek lepo Workout

011225 Maanantai B Workout

EMOM x 20 Workout

Partner AMRAP 8 Workout

For time Workout

Strict pull up Workout