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

WOD 14.3 Workout

Metcon:
For time
42 wall balls
21 back squats 50/35
30 wall balls
15 front squats 50/35
18 wall balls
9 overhead squats 50/35
AMRAP 7min Workout

5 OHS
5 SDHP
5 Thruster

(Rx: 35/25kg)
VOIMA/TEKNIIKKA Strength

Back Squat
1RM
Weighted dips 5x2x70% Strength

Weighted dips 5x2x70%
VOIMA/TEKNIIKKA Workout

Snatch
EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
VOIMA/TEKNIIKKA Strength

Squats
E3MOMx3 Front Squats x 6
5x8 Front Squats (From ground) Strength

5x8 Front Squats (From Ground, Power Clean into 8 Front Squats)
rest 90sec between sets
WOD 13.2 Workout

“Monday Smash”
42-30-18
Thrusters 40/30
C2B
VOIMA/TEKNIIKKA after WOD Workout

Strength Accessory
A. 3x10 Romanian Dead Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
Gymnastics/ skill work Workout

5 minute EMOM
Partner handstand hold
20 second handstand hold (back to wall)
*Each partner will go each minute
* Partner is to assist/watch form

Need a training program?

WOD 14.3 Workout

AMRAP 7min Workout

VOIMA/TEKNIIKKA Strength

Weighted dips 5x2x70% Strength

VOIMA/TEKNIIKKA Workout

VOIMA/TEKNIIKKA Strength

5x8 Front Squats (From ground) Strength

WOD 13.2 Workout

VOIMA/TEKNIIKKA after WOD Workout

Gymnastics/ skill work Workout