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

Shoulder Press 3x10 Strength

Shoulder Press 3x10 @70% of previous
Stick with the percentage!
6 Rounds: Workout

E5MOM:
Run 400m,
12 DB Snatch,
8 Pull-Ups
Back Squat 10x3 Strength

Back squat 10x3 @85%
Deadlift Strength

Deadlift (week 2)
70% x 3, 80% x 3, 90% x 3+

Max reps on last but no faliure
Junttikelkkaa ja bulgarialaista askelkyykkyä Workout

5 rounds for time

40 m hillbille prowler push (plyobox)
12 bulgarialan lunge (l)
12 bulgarian lunge (r)

For bulgarian lunge, use dumbbles of 40/30 lb / hand

Keep the dumbbels on your "prowler"
"Helen" Workout

3 rounds:
400m juoksu
21 KBS 24/16
12 Pull-Ups

16/12kg KB or Russian swing
Ring rows (no bands)with
shoulders starting from
ground if possible
WODconnect Advent Calendar - Day 7 Workout

Today we need some tools. You need to find a ball of some sort. Any ball (or rock) will do, the harder the better. After you have found your weapon, [do scapular mob with lacrosse ball](

).
Partner workout Workout
With partner:
- total 2000 m row (one rower per team)
- 60 burpees (alternating)
- 300 m prowler push (light, go fast)
EMOM 15 Workout

Power Clean + Split Jerk @ 40%

(3s pause in clean catch and split receive)
Deadlift cycle 3 week 2 Strength

Deadlift
Again use 90% + 5kg+5kg (same as last week Hopefully!)

70% x 3, 80% x 3, 90% x 3+

Need a training program?

Shoulder Press 3x10 Strength

6 Rounds: Workout

Back Squat 10x3 Strength

Deadlift Strength

Junttikelkkaa ja bulgarialaista askelkyykkyä Workout

"Helen" Workout

WODconnect Advent Calendar - Day 7 Workout

Partner workout Workout

EMOM 15 Workout

Deadlift cycle 3 week 2 Strength