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

Three in One Workout

For time:
15-12-9
Deadlift 100/70kg
Handstand Pushups

rest 2min

15-12-9
Thrusters 42,5/30kg
Pullups

rest 2min

30 Clean & Jerks 50/35kg

Timecap 25min
16min EMOM Strength

16 min EMOM:

1) 10m KB/DB Overhead Walking Lunge
2) 5-10 TTB

Ohje: Tee vuorominuutein. Skaalaa tarvittaessa overhead asento räkkiasennoksi.
Run with burpees Workout
3 rounds for time of
- 800m run
- 30 Burpee
Timecap: 20min
WOD 19.6 Strength

Push jerk or Split jerk: 7 x 2 (as heavy as good technique allows)
Pause Back Squat Strength

Pause Back Squat (3sec)
1x5 @75%
1x3 @80%
1x2 @85%
2x1 @90%
Regionals 2017 Event 3 (modified) Workout

For time:

30 m single arm OH lunge
100 DU
50 Wallball shots
10 rope climbs
50 Wallball shots
100 DU
30 m single arm OH Lunge

L1: 20/12kg KB / 20/10kg DB
L2: 24/16kg KB / 25/ 15kg DB

Timecap 22 min
Engine Strength Strength

Romanian Deadlift 5x4 AHAP
Straight back and straight legs
3 kierrosta: 100m juoksu / 12 raaka tempaus / 21 etunojapunnerrus Workout
3 kierrosta aikaa vastaan:
- 100m juoksu
- 12 raaka tempaus (N 35kg / M 50kg)
- 21 etunojapunnerrus
EMOM Pullups/Dips Workout
Every minute on the minute for 12min alternating
- Odd: 5-10 Strict chest to bar chin up
- Even: 5-10 Ring dip
Try to keep the same number of reps every round.
170517 Workout

Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

Need a training program?

Three in One Workout

16min EMOM Strength

Run with burpees Workout

WOD 19.6 Strength

Pause Back Squat Strength

Regionals 2017 Event 3 (modified) Workout

Engine Strength Strength

3 kierrosta: 100m juoksu / 12 raaka tempaus / 21 etunojapunnerrus Workout

EMOM Pullups/Dips Workout

170517 Workout