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

060916 Workout

8 min AMRAP of:
10 x pull ups
15 x thrusters 30/40kg
30 x DU
VOIMA/TEKNIIKKA Strength

6 sets of:
Shoulder press x 2 reps @ 20X1
Rest 2-3min
080916 Workout

Against a 2min clock complete a total of 6 sets of the following:
Row 250/300m
Push ups x max reps
Rest 2min between sets
Box jumps for height 5 x 3 reps Workout

Box jumps, as high as possible
5 x 3 reps

Measure total height of the box + added height from the floor.
WOD 2.9 Workout

HEAVY METAL FRIDAY

“BAZ”
AMRAP 30
30 DU
8 squat clean 70/50
11 HR push ups
Skier's High Workout

Ski
reverse crunches (hands hold onto post)
"in and out" TRX jump squats
Leopard crawls (4 steps forward, 4 steps backward = 1)
Front plank with "in and out" jumps.
Tall Kneel Battle ropes

Timer is based off skier. Round 1 = 15 strokes. Then trainer's discretion.

Remainder of class.
Snatch 5x3 Strength

Snatch 5x3
Push press Strength

PP: 4x8
Tuesday strength: Powell raise + KB row Workout

Alternate between:

A1. Powell Raise @ 3010; 3 x 6-8 reps, rest 60''

A2. KB Row @ 3010; 3 x 8-10 reps, rest 60''
Push jerk Strength

Push jerk
8-5-3-3

Need a training program?

060916 Workout

VOIMA/TEKNIIKKA Strength

080916 Workout

Box jumps for height 5 x 3 reps Workout

WOD 2.9 Workout

Skier's High Workout

Snatch 5x3 Strength

Push press Strength

Tuesday strength: Powell raise + KB row Workout

Push jerk Strength