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

Lauantai 11.03.2017 - Open 17.3 Workout

Open 17.3 - How did it go?
8 min. Leuat ja sprintti Workout

8min

5 leuanveto
40m sprintti
For time Workout

buy-in 100m double kb OH walk

10-8-6-4-2
Hang squat clean, every time you complete aset of cleans do two wall climbs. Start with wall climbs.

buy-out 100m double kb OH walk

L1: 50/35kg
L2: 60/40kg

TC: 12 min
Strength Strength

a) Push Jerk
- 60% x 4
- 70% x 4
- 80% x 4 + (max reps with PERFECT form)

b) Strict Pull-Ups - 3 x 3-6 OR 1-Arm DB Rows - 3 x 6/arm (perform pull-ups or rows between sets of Push Jerks)
6 rounds: Row 20/15kcal + 4 MU Workout

6 rounds:
Row 20/15kcal
4 MU

This is for time. Scale if needed. You can scale to MU transition or C2B Pull-Up + Ring Dip (one MU= 2 C2B + 2 Ring Dip)

Rest 5min
MetCon Workout

8 min AMRAP:
-3 Power cleans (135/95)
-5 Burpee pull-ups
-7 HSPU/ scaled: HRPU
Weighted dips 4x2x70% Strength

Weighted dips 4x2x70%
15-12-9 for time Workout

ohs, between every round of ohs, do 30 du's... ( you choose the weight for ohs)
3 position snatch Strength

-high hang
-hang
-snatch

x 5 @ 60-75%
Stamford's Leg Buster Workout

12 rounds or 20 minutes.
10 x stationary KB goblet lunges (5 per leg)
10 x American KB swings
10 x box jumps

Need a training program?

Lauantai 11.03.2017 - Open 17.3 Workout

8 min. Leuat ja sprintti Workout

For time Workout

Strength Strength

6 rounds: Row 20/15kcal + 4 MU Workout

MetCon Workout

Weighted dips 4x2x70% Strength

15-12-9 for time Workout

3 position snatch Strength

Stamford's Leg Buster Workout