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

Hang squat clean Strength

3 - 3 - 3 - 3
30 Min EMOM Workout
30 Min EMOM
1. Row 15/10 CAL
2. 3-5 MU or 1-3 rope climb
3. 5-10 T2B
4. 15-20 wall ball
5. Rest
Conditioning Workout

EMOM 25 min

1) 6-10 Strict C2B
2) 50 Double unders / practice
3) 12 push ups
4) 12 alt. Pistol squat
5) rest
Accessory Workout
4 Sets of:
8-12 Inverted Rows
4-0-X-1
8-12 DB Bicep Curls
4-0-X-1
- Rest 1:30 after both movements
6 x alkavalla 90s kehonpainolla Workout
6 x alkavalla 90s
1. käsilläseisontapunnerrus/karhupunnerrus/etunojapunnerrus
2. leuanveto tiukkana
Valitse helpohkosti toistettava toistomäärä liikkeisiin
Team metcon: Double Angie Workout

team metcon:
double angie:
for time:
200 pull ups
200 push ups
200 sit ups
200 squats
Clean & Jerk Technique Workout

Practice:

High pull

Muscle clean

3 pos. power clean (pause in every catch)

Squat clean (pause in catch)
2 x clean + 2 x jerk Strength

e90sec x 10
- 2 x squat clean + 2 x jerk
- work up to heavy set
5K Row Progression 1. Workout

YGIG

20 x 250m

@ -5sec TEST 500m split time

*Score avg split time
6 x alkavalla 2 minuutilla 2 Raaka rinnalleveto Strength

6 x alkavalla 2 minuutilla

2 raaka rinnalleveto, rakenna päivän raskaseen painoon

Need a training program?

Hang squat clean Strength

30 Min EMOM Workout

Conditioning Workout

Accessory Workout

6 x alkavalla 90s kehonpainolla Workout

Team metcon: Double Angie Workout

Clean & Jerk Technique Workout

2 x clean + 2 x jerk Strength

5K Row Progression 1. Workout

6 x alkavalla 2 minuutilla 2 Raaka rinnalleveto Strength