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

Double Helen Workout

400m Run
21 x Kettlebell Swing 24kg/16kg
12 x Pull Up
6 Rounds, For Time
Partner WOD Workout

Partner WOD

A) AMRAP 9
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

Rest 3min

B) AMRAP 9
10 Pullups
20 Pushups
30 Situps
40 Squats

Rest 3min

C) Max Calories Row or Ski in 9min

Rest 3min

D) AMRAP 9
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg
Perjantai 13.8. Strength

Split jerk (Pause @ receive)
5x4
METCON Workout

for time:

21-15-9
hang power snatch@40/30kg
* 30 sit up after each round

Target under 7min, Time cap 10min
241025 Perjantai C Strength

3x12 alternating back rack reverse lunge
7 sets for load Strength

6 alternating front-rack reverse lunges
Basic strenght I Strength

4 x e75s:
5 tempo* dip @ RIR 1-2

-> *2s eksentrinen vaihe
Accessory work Workout

2-3 rounds
45+45sec side plank hold
45 sec plank hold
rest 2 min
4 Rounds for quality Workout

10 strict toes to Rings
10 skull crusher 30/20kg
10 bicep curls 30/20kg
10 db lateral raises 2x10/5kgs
FOR TIME Workout

For time:

40 wallball
40 push up
40 sit up

Need a training program?

Double Helen Workout

Partner WOD Workout

Perjantai 13.8. Strength

METCON Workout

241025 Perjantai C Strength

7 sets for load Strength

Basic strenght I Strength

Accessory work Workout

4 Rounds for quality Workout

FOR TIME Workout