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

Sunnuntai 4.8. Strength

Press 2x3
Push Press 3x4
Weighted Pull up 5x2
Superset
Thrusters and pulling Workout

CONDITIONING

9 Thruster @60/40kg
9 Bar Mu
15 Thruster @50/35kg
15 C2B
21 Thruster @40/30kg
21 Pull-Up

RPE 4, very heavy breathing, not able to have a conversation

Target: <6min

Tailor the movements and loading to fit your fitness level: this one is with high intensity!
Keskiviikko 31.7. Workout

Wod
For Time
400m run
20 weighted box step up
40 sit up
20 weighted box step up
400m run
4-6 rounds for quality! Workout

A) 5-10 Parallette Push-Up into Pass Through
B) 1-3 Rope Climb
C) 10-20 Pistol Squat
D) 20 Russian Twist
Deload Strength Workout

3 rds

Back rack reverse lunge (alternating) 8/side

rest 1 min

ring push ups 8 reps (pieni pause lukituksessa)

rest 1 min
Tiistai 23.7. Strength

Bs 1 RM
Front Squat Strength

Front Squat
5x5r @ 77%
2min Recovery
Hang Clean Strength

Hang Clean
10x2r @ 75-85%
Go every 75s.
Muscle-Up Workout

GYMNASTIC CONDITIONING

Every 90sex x5

Muscle-Up or MU Transition or Jumping MU

Pick a rep scheme that is challenging but doable.

RPE 3+ to 4
EMOM 12 week 3 Workout

EMOM 12

Min 1: 20-25 sec ring support hold
Min 2: 12 ring row (tän pitää olla todella haastava eli penkki jalkojen alle
Min 3: 20-25 sec L-hang

-idea olis saada pitoihin ~10-20% lisää edelliseen viikkoon

-kolmas ja vika viikko

Need a training program?

Sunnuntai 4.8. Strength

Thrusters and pulling Workout

Keskiviikko 31.7. Workout

4-6 rounds for quality! Workout

Deload Strength Workout

Tiistai 23.7. Strength

Front Squat Strength

Hang Clean Strength

Muscle-Up Workout

EMOM 12 week 3 Workout