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

2k row Workout

For time:

2000 m row.
3 rds for quality Workout

3 rds for quality

DB-OH carry 40m/side

D-ball carry 40m

Chin over the bar hold 20 sec (chin up grip)

rest 1 min after round
Optional Accessory: Workout

3 rounds for quality:
45-60sec Plank Hold,
10+10 KB Lateral Flexion
Napalm Workout

”NAPALM”
2 Rounds of:
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts 100/70kg
40 Wall Balls
Amrap 8 (deload) Workout

Amrap8

8 box jumps

12 Hang KB snatches (6/6)

16 Goblet squats

rest 30 sec

L1: 20/12kg

L2: 24/16kg
Maanantai 22.7. Workout

Partner Wod
You go, i go
16 Rounds
5 tng power clean 60/45kg
5 bar over burpee
Push Press 3x3 Strength

Push Press 3x3
22.7.2019 Deload Cycle Workout

Easy Pace 40 minutes:

400m run
1:30 + 1:30 Coach stretch
2:00 + 2:00 Buttock mobility, lacrosse ball
500m Row
2:00 + 2:00 Thighs, barbell
10+10 Pigeon pose
1:30+1:30 Arm, lacrosse ball
2:00 Du´s Or Single Unders
Running and rowing Workout

CONDITIONING

For time (A+B)

A:
1200m Run
1500m Row
1200m Run
Rest 3min

B:
1500m Row
1200m Run
1500m Row

Steady pace, RPE 3 to 4, not all out!
Snatch + Hang Snatch + Hi-Hang Snatch Strength

7x, new lift every 90sec
Snatch + Hang Snatch + Hi-Hang Snatch

Need a training program?

2k row Workout

3 rds for quality Workout

Optional Accessory: Workout

Napalm Workout

Amrap 8 (deload) Workout

Maanantai 22.7. Workout

Push Press 3x3 Strength

22.7.2019 Deload Cycle Workout

Running and rowing Workout

Snatch + Hang Snatch + Hi-Hang Snatch Strength