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

Gudrun Workout

50 Burpees-Thrusters
Snatch balance heavy single in 10 minutes Strength

Snatch balance heavy single in 10 minutes
*try to avoid "travelling" down. Fast down and up.
5rnds: 10 Power Clean, 10 Burpee Workout

5 rounds:
10 Power Clean (60/40kg),
10 Burpee
työntöpaja Workout

-hipclean 3 x 3
-hangclean 3 x 3
-clean from floor 3 x 3
-elevated clean 3 x 3
-splitjerk from a rack 3 x 3

Work with weights between 60-75 % of 1 RM
deadlift Strength

3/3/3+ @ 80/85/90%
EMOM 20 / Row and DUs Workout

Alternate following with partner:
Odd min 40 sec rowing or bike, 20 sec off
Even min 40 sec DU, 20 sec off

*EASY pace this is deload week.
KB swings and burbees / Power cleans and push jerks Workout

9-15-21
American swings 32/24kg
Burbees

Rest 5 min

21-15-9
Power clean 50/ 35kg
Push jerks 50/35
Shoulder Press Strength

Max Effort Shoulder Press
(5-5-4-3-3)-3-3-3-3-3
2min Recovery
WOD 15.2 Workout

AMRAP 12
10 KBS 24/16
10 T2B
10 OHS 35/25
10 hang power snatch 35/25
Perjantai 12.02.2016 - DB. Snatch, sit-ups & OHS Workout

AMRAP in 10 minutes

10 DB. Snatch, alternating hands. 30/20kg
20 Sit-ups
10 OHS 50/35kg

Need a training program?

Gudrun Workout

Snatch balance heavy single in 10 minutes Strength

5rnds: 10 Power Clean, 10 Burpee Workout

työntöpaja Workout

deadlift Strength

EMOM 20 / Row and DUs Workout

KB swings and burbees / Power cleans and push jerks Workout

Shoulder Press Strength

WOD 15.2 Workout

Perjantai 12.02.2016 - DB. Snatch, sit-ups & OHS Workout