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

Strength Strength

Deadlift
4-4-4-4
- Start Heavy and build to Heavy+. Heavier than last week if possible
- these are touch n go reps
4.2.2023 Row & Bike Workout

For time :

Row 30/21 Calories

Rest 3 minutes

Bike 30/21 Calories
Conditioning 01-02-2023 Workout
PERFORMANCE
AMRAP x 8 MINUTES
3 Strict Handstand Push-Ups
3 Power Cleans @85/57.5kg
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
And so on...

AMRAP x 8 MINUTES
3 Hand Release Push-Ups / Incline Push-Ups
3 Power Cleans @60/42.5kg
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on...
- RPE 9
- Compare also here
- Daily Video: https://vimeo.com/792409040
Pull upsi progressio jatkuu ( 019) Workout

Emom9
1. 4-8 Strict pull up/Banded strict pull up/Low bar
2. 4-8 Butterfly pull up/ Kipping Pull up/Banded kipping pull up/ banded kip swing
3. Rest
WOD 24.10 Strength

Push jerk stamina 4×10
Wu pe Workout

2 rnds
1:30 erg ( 1:00 easy, 30 sec moderate)
3+3 kneeling wall hug

4 beat swing = (kip swing)
6 banded seated lat pull down

Then:
Pull up progression 10-15 min

1.Boxin avulla haetaan liikerataa kippi leukoihin. Jos kippileuat sujuu, voit harjoitella boksin avulla liikerataa perhosiin.
Kippi leuka:

Perhosleuka :

2.
Kippi harjoitus :
Beat swing
2 beat swing + 1 high kip
2 beat swing + 1 kipping pull up(scale: kip)
2 beat swing + 1 kipping pull up(scale :kip) + 2 beat swing

Movement prep before workout:

1-2 rnds:
10 Du
1 wall walk
2 hspu
3 t2b
4 push up
5 Burpee to target
Strength Workout

5 SETS
1 Clean Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
- add weight each set
- rest 2' after heavy sets
- daily max
15x1 Clean & Jerk Strength

15min EMOM
Clean & Jerk singel
Strength Strength

6-6-6-6
Deadlift

Start Moderate and build to Moderate-Heavy.
RPE 7
WOD Workout

5 SETS: 2:00 Work, 1:00 Rest
5-10 Strict Handstand Push-Ups
5 Deadlifts @125/80kg
Max Cal Bike/Row/Ski w/ Time Remaining.