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

Press 3rm Strength

Find your Shoulder Press 3rm.
1st 90%, 2nd 100% and finally 3rd set NEW Personal Best.

After this AMRAP @ 80% 3rm
”Reidet” Workout
Aikaa vastaan:
- 10 takakyykky (N 60kg / M 85kg)
- 50 swingi (ven.)(N 24kg / M 32kg)
- 20 etukyykky (N 42,5kg / M 60kg)
- 40 boksihyppy 50cm
- 30 valakyykky (N 25kg / M 35kg)
- 30 T2B – varpaat tankoon
- 30 valakyykky (N 25kg / M 35kg)
- 40 boksihyppy 50cm
- 20 etukyykky (N 42,5kg / M 60kg)
- 50 swingi (ven.)(N 24kg / M 32kg)
- 10 takakyykky (N 60kg / M 85kg)
Back squat Strength

BS: 3x5
Partner conditioning Workout

40min for quality:
60 cal row
60 burpee over line
60 cal row
180 du

Rpe 3-3.5 Skaalaukset: du - su Vauhti huomioiden RPE. Jakakaa työ vahvuuksien mukaan ja pitäkää koko 40min tasainen liike päällä. Tavoite on kerätä paljon laadukasta aerobista työtä ilman totaalista hyytymistä.
Dumbbell later raises Strength

Dumbbell lateral raises, with two Dumbbell
- 3 sets of 10-12 reps
For load Strength

Deadlift
1-1-1-1-1-1-1

Scaled WOD
Deadlift
3-3-3-3-3-3-3
ACCESSORY Workout

3-4sets:

8+8 bulgarian split squat
30-60s plank hold
10RM Power Snatch Strength

10 RM Power Snatch
10-15 Mins Max
(HATCH) Fronst squat, week 4 day 1 Strength

1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)
1 x 5 (85%)
3 rounds for time Workout

20 DB box step-ups (15/22.5 kg) (51/51 cm)
400-m run
– Use two dumbbells.

Scaled WOD
3 rounds for time:
20 box step-ups
240-m run/25cal Ergo

Need a training program?

Press 3rm Strength

”Reidet” Workout

Back squat Strength

Partner conditioning Workout

Dumbbell later raises Strength

For load Strength

ACCESSORY Workout

10RM Power Snatch Strength

(HATCH) Fronst squat, week 4 day 1 Strength

3 rounds for time Workout