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

Jump in and Jump out! Workout

For time:
Buy in: 50 Double Unders

21-15-9 of:
Thrusters 50/35kg
Bar over Burpees

Buy out: 50 Double Unders
Accessory Work Workout

3-4 rounds, rest as needed.

5-15 Strict Ring Dip
10+10 KB/DB Row
10+10 Lateral KB Flexion
Wallballs + Cleans Workout
For time:
- 50 Wallball 9kg/6kg
- 15 Clean 60kg/40kg
- 50 Wallball
- 10 Clean 80kg/55kg
- 50 Wallball
Timecap: 16min
Valakyykky 5 x 3 Strength

Overhead squat, 5 x 3, 80 %

Belt ok
Power Snatch Strength

Power Snatch, reps: 8-6-4
Squat Snatch Strength

Squat Snatch, reps: 8-6-4
Clean & Jerk Workout

EMOM x10:
Hang Squat Clean + Squat Clean + Split Jerk
(~78%)
Engine Strength Strength

Clean and Jerk technique
1 clean and 2 split jerks. Work on quality !
3 rounds for time Workout

30 KB swing (32/24)
30 Wall Balls (20/14)
30 Burpee

(Time cap: 18min)
Partner WOD You go I go Workout

W/partner you go i go. Toinen lepää, toinen tekee.

0-10 min
1 wall climb
5 inverted burpee (skaalaus: 10 hollow rock)

10-20 min
20 double unders (or 40 singles/20 sec practise)
10 walking lunges (5 per leg)

20-30 min
1 round of bear complex 60/40
Power clean, front squat, push press, back squat, push press behind neck

Need a training program?

Jump in and Jump out! Workout

Accessory Work Workout

Wallballs + Cleans Workout

Valakyykky 5 x 3 Strength

Power Snatch Strength

Squat Snatch Strength

Clean & Jerk Workout

Engine Strength Strength

3 rounds for time Workout

Partner WOD You go I go Workout