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

Front squat Strength

Front squat
4x3r
2 reps in the tank.
2min recovery.
Torstai 23.1. Workout

Wod
4 Rounds
30s Clean and jerk 60/45kg
30s rest
30s Box jumps
30s rest
30s C2b
30s rest
Back squat Strength

2x15 (~50%)
Back Squat Strength

Heavy Set of 3
Conditioning 09-09-2019 Workout
AMRAP 6:00
Double KB Thrusters @24/16kg
- Option: DB Thrusters (KB first choice!)
- Remember: Friends don't let friends use the KBs-resting-on-top-of-the-shoulders position.
- Correct form here:
Kettlebell snatch & Ring planks Workout

Skill - Kettlebell snatch

Metcon (quality)

EMOM for 21 minutes of:
1. 12-20 KB Snatches
2. 10-20s. 1-arm plank on rings, left
3. 10-20s. 1-arm plank on rings, right

*Choose a moderate weight for KB snatch. Split the snatches evenly between both hands.
Lauantai 11.1. Strength

Snatch
14 min Emom
4x 2 High hang snatch
5x 1 Hang snatch
5x 1 Snatch
EMOM 9 Workout

EMOM 9
1. One Arm Push Press DB/KB
2. One Arm Ring Row
3. Rest
Work 15min Workout

15 x Kneeling Landmine Press
6-8 x Negative Chin ups
rest 1min btw movements
aim to 3-4 rds
Just 2 rounds Workout

2 rounds:

30 DB front rack box step ups (2 x 50/35 lbs)
30 box over burpees
30 weighted abmat sit up (KB on chest, you choose the weight)

Need a training program?

Front squat Strength

Torstai 23.1. Workout

Back squat Strength

Back Squat Strength

Conditioning 09-09-2019 Workout

Kettlebell snatch & Ring planks Workout

Lauantai 11.1. Strength

EMOM 9 Workout

Work 15min Workout

Just 2 rounds Workout