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

AMRAP 20min. Workout

w/ partner:
80 Wallball
80 DB snatch (22.5/15kg)
200 DU's
Gymnastics Workout
Option 1:

10 rds for time:
3 Ring/Bar Muscle ups
5m Handstand walk

(Time cap 10min.)

Ootion 2:

EMOM x10:
1.) HS walk
2.) Pull up / Chest to bar / Muscle ups
- you choose reps.
10 rounds Workout
3 Ring / Bar Muscle up
9 Burpee
- go by feel
”Fran” (On Ramp) Workout

For time:
21 - 15 - 9
Thruster 42,5/30kg
Pull-Up

Time cap 8min
Fran Workout

"Fran"

21-15-9
Thrusters 43/30kg
Pull-Ups

AFAP
TC: 7 min

*Lyhyt metcon, niin parissa lähdössä jos paljon porukkaa.
Conditioning Workout

5 Rounds:
1min WB 9/6kg
1min Abmat SU
1min KBS (eye level) 24/16kg
1min BBJO 60/50cm
1min Rest
Hang DB split snatches Strength

Hang DB split snatches

4 sets:

Hang DB split snatches 6/side

rest about 1 min between sets
“Pump” with partner Workout

“Pump” with partner

42-30-18

Barbell floor press
Barbell bicep curls

*Toinen voi aloittaa toisesta liikkeestä ja toinen toisesta. Sellaiset painot ettei tarvii pilkkoa miljoonaan osaan. MUTTA saa tuntua.
MOBILITY Workout

MOBILITY 15MIN

(WHOLE BODY)
Core Complex Workout

Core Complex
EMOM 6, 35s On/25s Off
1. Reverse Plank Legs on a Box
2. V Ups
3. Straddle Pulses

Need a training program?

AMRAP 20min. Workout

Gymnastics Workout

10 rounds Workout

”Fran” (On Ramp) Workout

Fran Workout

Conditioning Workout

Hang DB split snatches Strength

“Pump” with partner Workout

MOBILITY Workout

Core Complex Workout