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

As long as it takes Workout

5 rounds

10 thrusters 30/40 kg
20 burpees
30 wallball
40 cal row
50 DU

TC 40 min
WOD 24.9 Workout

Metcon:
EMOM 10
5 hang power snatch 50/35
5-10 T2B
WOD 24.9 Workout

Super set B
20 x alt. KB/DB press
5-10 strict pull up
rest 1:30
WOD 24.9 Workout

Super set A
20 x alt. KB/DB floor press
8-12 australian pull up
rest 1:30
Punttitunti, yläkroppa Strength

Shoulder press 3 x 8 reps
Pull up 3 x 8 reps

Apulikkeet
Bicep curl 3 x 12 with dumbbell
Shoulder press 3 x 12 with dumbbell
Basic Conditioning Workout

Basic Conditioning
For 40 min:

Row 15 Cal
While Partner....
Dumbbell Box Step Up

Row 15 Cal
While Partner....
SU

Row 15 Cal
While Partner....
Walking Lunge w/dumbbell

Row 15 Cal
While Partner....
Superman Rock
3 rounds for time Workout

3 rounds for time:

20 Wallball
15 TTB
10 Up and Down (burpee without jumping)

RPE 4-5, try to hit all reps unbroken!
Conditioning 13-09-2019 Workout
For time:
21-15-9 reps of
Chest to Bar Pull-ups
Calorie Row / Bike / Ski
- 10:00 Time Cap
- Assault Bike: 18-12-7 Calories as scale option
Gymnastics 13-09-2019 Workout

Handstand Push-up

Options;
- Strict Deficit x 20-30 reps - accumulate
- Strict x 20-30 reps - accumulate
- Strict to 1-3 pads x 20-30 reps - accumulate
- Box Pike Push-ups x 30-50 reps - accumulate
- Pike Push-ups x 30-50 reps - accumulate
- Push-Ups x 30-50 reps - accumulate
5x5 Power Snatch Strength

5x
E2MOM

5 Touch and Go Power Snatches

Need a training program?

As long as it takes Workout

WOD 24.9 Workout

WOD 24.9 Workout

WOD 24.9 Workout

Punttitunti, yläkroppa Strength

Basic Conditioning Workout

3 rounds for time Workout

Conditioning 13-09-2019 Workout

Gymnastics 13-09-2019 Workout

5x5 Power Snatch Strength