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

3x4min AMRAP Workout

4min AMRAP:
20 DU,
5 Push-Up,

3min rest,
4min AMRAP:
15 Wallball,
5 Pull-Up,

rest 3min,
4min AMRAP:
10 KBS (heavy),
10 Burpee
Benchmark Saturday Workout

Skill work in 20 min.

Muscle up (scaled: ring dip and ring pull ups)
Handstand Push ups
VOIMA/TEKNIIKKA Strength

Every 2min for 12min (6 sets)

Hang snatch x 2-3 reps
Front squat Strength

2 x 8
120116 Workout

In teams of 2 relay as many rounds as possible in 12min of:

3 x Power Cleans 80/60kg
6 x Burpee box jump overs 60/50cm
EMOM 12min Workout

Odd: 8 weighted box steps (4+4)
Even: 15 Kb swings
VOIMA/TEKNIIKKA Strength

Every 2min. For 12min (6 sets)

Front Squat x 2-3 reps
(Build todays heaviest)
Tumbling Basics Workout

Basic tumbling exercises
- Quadrupedal progressions
- Forward Roll progressions
For Quality
Swings, snatches, pull-ups and box jumps Workout

Buy in: 25 Unbroken American KB swings

then 3 rounds
5 power snatches
10 pull-ups
15 box jumps

Buy out: 25 Unbroken American KB swings

*if you have to drop the KB, penalty 6 burbees.
Partner WOD Workout

20min AMRAP (RX: 50/35kg)

1 sdhp
2 bar over burpee
2 sdhp
4 burpee...
3 sdhp
6 burpee...
jne....

Need a training program?

3x4min AMRAP Workout

Benchmark Saturday Workout

VOIMA/TEKNIIKKA Strength

Front squat Strength

120116 Workout

EMOM 12min Workout

VOIMA/TEKNIIKKA Strength

Tumbling Basics Workout

Swings, snatches, pull-ups and box jumps Workout

Partner WOD Workout