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-
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PARTNER WOD Workout
For 40 min
1000m run together
then split anyhow
50 air squats
30 toes to bar
10 wall walks
RPE 8
Long partner workout combining aerobic work and gymnastics
Build sustainable work capacity while managing core and shoulder fatigue
RPE 8: A steady, challenging effort from start to finish
Coach tip
Run together at a controlled pace
Communicate often and switch before fatigue slows you down
Strategy
-Run:
Stay together
Finish ready to work, not exhausted
-Air Squats:
Short, quick sets work well
Keep moving continuously
-Toes-to-Bar:
Break early into manageable sets
Avoid going to failure
-Wall Walks:
Small sets keep quality high
Focus on smooth, controlled movement💡 Coach note:
The best partner teams don't do the biggest sets—they make the smartest switches.
👉 "Share the work. Keep the pace."
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Deadlift Strength
E3.30M x 4
5 deadlift V.2 (75-80%)
Pääpointit: - Kehittää perusvoimaa maastavedossa raskailla, mutta teknisesti puhtailla toistoilla. - Kaikki sarjat tehdään hyvällä tekniikalla ja riittävällä toistoreservillä. - Prosentit ovat suuntaa antavia, kuorma valitaan päivän suorituskyvyn mukaan.
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EMOM 12 Workout
EMOM 12
1) 12-16 steps of Double DB Overhead Walking Lunges
2) 15-20 KB Swings 24/16kg
3) Max reps Double Unders
4) Rest -