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

Core/accessory Workout

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down
Snatch High-Pull from hang 4×3 Strength

Snatch High-Pull from hang 4×3 @ 110% 1rm Snatch
EMOM 20 Workout

EMOM 20
1) 5-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest
Kung Pao* Workout

15min AMRAP
21 Wall Balls
15 Burpee Bar Hops
9 Hang Cleans

*Hybrid Workout
Onramp Workout

1600m Run

3 Rounds
20 x Burpee
20 x Kettlebell Swing
20 x Squat

1600m Run
For Time
Upper body strength Workout

Upper body strength

4x 5 weighted pull up (5-10kg in tank)
4x 5 weighted ring dip (5-10kg in tank)
3x10 bench press
3x10 barbell row
171123 Perjantai A Strength

Every 2min for 6 sets
1 clean pull
1 squat clean
1 hang squat clean
@60-80% 1RM clean
Spessuwodi (For time) Workout

Spessuwodi
"JENNI 40v. WODI"
For time
40x hang power snatch
40x walking lunge
40x thruster
40x burpee to target
40x DU/SU
Fire Up 10-11-2023 Workout

EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
5-7 Press Options*
3-5 Hang Power Snatches, build up each round
-Jog/Walk w/ Time Remaining-

*Pressing Options:
Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
27.10.2023 Bench Press Strength

Build in 18 Minutes Heavy Set Of 5 ( RIR 0-1 )

Need a training program?

Core/accessory Workout

Snatch High-Pull from hang 4×3 Strength

EMOM 20 Workout

Kung Pao* Workout

Onramp Workout

Upper body strength Workout

171123 Perjantai A Strength

Spessuwodi (For time) Workout

Fire Up 10-11-2023 Workout

27.10.2023 Bench Press Strength