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 Workout

10 ROUNDS FOR TIME
100m Run (10x10m shuttle run
3 Power Snatch @60/43kg
5 Burpees Over Bar

Timecap: 17 ins
5 rounds for time Workout

400/500-m row/ski, 800/1000m bike
20 Russian KB swings (24/32 kg)

ScaledWOD
5 rounds for time:
200/250-m row
20 Russian KB swings
020123 Maanantai Strength

A) Deadlift
10-10-8-8 @65%+

B) 3 rounds for quality
8-10/side DB bulgarian split squat
8-10 deficit push-up
15-30s ring row hold
3 SP + 5 PP + 5 PJ Strength

5x
3 Shoulder Press + 5 Push Press + 5 Push Jerks
15 Min Snatch EMOM Workout

Build up from 60%
1 rep each min
WOD 22.11 Strength

Push press + hold 5 x 2 – 85%
WOD 11.4 Workout

“Hidden Karen”
10 rounds for time
5 T2B
15 wall ball
5 burpees
Jähy Workout

3 Kierrosta

10x Rintarangan ojennus kädet boxilla
10+10x Boxille nousu yhdellä jalalla (sivulta)
Partner metcon (part b) Workout

Amrap 16 With partner
20-30 calories of rowing
20-30 kipping/butterfly pull ups / ring row
20-30 wall balls
Toinen tekee, toinen lepää.
Tabata / omatoimi ekstra Workout

Tabata of double unders
8x20sec on / 10 sec off

Need a training program?

WOD Workout

5 rounds for time Workout

020123 Maanantai Strength

3 SP + 5 PP + 5 PJ Strength

15 Min Snatch EMOM Workout

WOD 22.11 Strength

WOD 11.4 Workout

Jähy Workout

Partner metcon (part b) Workout

Tabata / omatoimi ekstra Workout