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 17.12 Workout

3 super sets:
10 push press (from the ground, you choose weight)
8 – 12 australian pull up
rest 1:30
Gymnastycs Workout

3 Rounds
30s. Handstand against the wall
30s. Dips
30s. Rest
30s. Hanging L-sit
30s. Hollow body leg lifts
30s. Rest
30s. Superman hold
30s. Russian twists
30s. Rest
Front Squat 4-4-4-3-3 Strength

Front Squat
4-4-3-3-3 V1

Every 3 minutes
Gymnastics holds Workout

30 mins Emom
1. 20-30 secs Hercules hold 4/5kg each hand
2. 50 double unders
3. 10 strict t2b
4. 20-30 secs ring support hold
5. 20 secs chin above bar hold
AMRAP 6 Workout

AMRAP 6
12 Burpee
18 Abmat Sit-up
Pull-ups Workout

Strength (load)

Build up to a heavy set of 3 strict pull-ups.
Tiistai 3.12. Workout

Wod
75 Du
then, 3 Rounds
15 pull ups
10 Burpee box over jump
Then
75 Du
KB Turkish Get-Up Workout

KB Turkish Get-Up
Find 5RM for Both Arms in 12min
WOD 2.12 Workout

Metcon:
AMRAP 8
10 split jump
10 air squat
10 burpee
10 KBS 24/16
Back squat progression Strength

Back squat proggis (week 2)

25 reps @55%1RM
20 reps @65%1RM
15 reps @75% 1RM

Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.

Need a training program?

WOD 17.12 Workout

Gymnastycs Workout

Front Squat 4-4-4-3-3 Strength

Gymnastics holds Workout

AMRAP 6 Workout

Pull-ups Workout

Tiistai 3.12. Workout

KB Turkish Get-Up Workout

WOD 2.12 Workout

Back squat progression Strength