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 13.9 Workout

Metcon:
3 rounds for time
25 wall balls
20 burpee box over
15 T2B
Run (easy) Workout

40-60min (easy aerobic pace)
High camp Conditioning DL & Burpee Box Jump Workout

10 Deadlift 120/85kg
12 Burpee Box Jump 50/60cm
8 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
2 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
8 Deadlift
12 Burpee Box Jump
10 Deadlift
Snatch Grip Deadlift 6x3 AHAFA Strength

Snatch Grip Deadlift 6x3 AHAFA

Use straps if needed.
45 min alkavalla minuutilla 3 liikettä Workout
45 min alkavalla minuutilla
1. 5 leuanveto
2. 3 käsilläseisontapunnerrus tai 15 s pito
3. 10 pallonnosto olan yli
Rinnallevetoa ja rintatankoon Workout

5 rounds for time

5 x clean & jerk, 50/70 kg
7 x chest to bar pull up
2. Conditioning Workout

AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups
´1. Snatch Strength

60%/1
65%/1
70%/1
(75%/1)3
Clean + Front Squat + Jerk Strength

EMOM for 12min
Clean (Full) + Front Squat + Jerk, work up to a heavy
Deadlift 4x6 AHAFA Strength

Deadlift 4x6 AHAFA

Rest 2-3min between sets.

Need a training program?

WOD 13.9 Workout

Run (easy) Workout

High camp Conditioning DL & Burpee Box Jump Workout

Snatch Grip Deadlift 6x3 AHAFA Strength

45 min alkavalla minuutilla 3 liikettä Workout

Rinnallevetoa ja rintatankoon Workout

2. Conditioning Workout

´1. Snatch Strength

Clean + Front Squat + Jerk Strength

Deadlift 4x6 AHAFA Strength