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 21.4 Workout

Go as far as possible in 8 mins:
Deadlift (60/40kg)
Boxjump
2+2… 4+4… 6+6.. etc.
28082013/1 Strength

5 x (Power snatch, Snatch balance, Snatch) weights 80-90 % 1 rm snatch
Running drills Workout

taitoharjoittelua juoksuun
Swings and run/row Workout

4 rounds;

2min
15 KB Swing [32/24]
Rest of the time Row or Run
1 min rest

Result: row or Run distance
Max effort upper Workout

Ring Dip's 3x8
Weighted Pull Up's 3x2
Weighted Ring Row 3x12
Finish off with ab work
EMOTM 15 min Workout

2 Power Clean + 1 Push-Jerk 2/3 1rm
8 K2E
3-7 rounds for quality: toes-through-rings and wall climbs Workout

3-7 rounds for quality:
5 toes through rings
5 wall climb
12 minutes with Fran Workout

12min AMRAP "Fran":
21-15-9-21-15-9-21....
thruster (42,5/30kg)
pull-up
Clean 4x2 + 1 jerk Strength

Rinnalleveto 4x2 + 1 työntö
Two-person team work, 12 minutes Workout

50 Front Squats (Barbell from ground)
For the remaining time the team takes turns in performing as many Power Cleans [60/40 kg] as possible.
A team member who is resting from PC holds a 2/1,5 pood kettlebell.
OTM both team members do 4 x Burpees.

Record the total number of Power Cleans.

Need a training program?

WOD 21.4 Workout

28082013/1 Strength

Running drills Workout

Swings and run/row Workout

Max effort upper Workout

EMOTM 15 min Workout

3-7 rounds for quality: toes-through-rings and wall climbs Workout

12 minutes with Fran Workout

Clean 4x2 + 1 jerk Strength

Two-person team work, 12 minutes Workout