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

Strength work Strength

4 rounds, rest as needed, AHAFA

1) 6 Bench Press
2) 8 Barbell Row
3) 10 Lateral Raises
4) 3-8 Strict TTB
5x5 Bench Press Strength
- Go by the feeling, but something over 70% of 1RM
- Rest 2-3min btw sets
Rest day! Workout

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Kipping/kipping pull ups technique for beginners at 17:00
Front Squat 5x3 Strength
- @80% of 1RM
- 3min Rest btw sets
For quality 18mins Workout

6+6 Turkish situps
30-50 Double unders/30-40s. tuplatreeniä
8+8 Pistol squats
6-8 Strict pullups
2. Skills Workout

On the Minute x 10
7 Overhead Squats (95/65)
7 Toes to Bar
Conditioning 08-04-2018 Workout
AMRAP 2:
Max Calories Row

Rest 60s

AMRAP 2:
Max Calories Bike or Max Distance Run

Rest 60s

AMRAP 2:
Max Mountain Climbers

Rest 60s

AMRAP 2:
Max Power Cleans (60/42.5kg)

Rest 60s

AMRAP 2:
Max Front Squats (60/42.5kg)
- Beginner Options: Power Cleans > Russian Swing
- Front Squats > Goblet Squats
- Score = total reps
Power Clean + Push Jerk Strength

Power Clean & Push Jerk

6-8 set, Up to 75-80%, rest as needed
Snatch EMOM 10 Strength

EMOM 10
1x Snatch @50-60% of max

-3s. pause lähtöasennossa + polven päällä
-squat snatch
1. Conditioning Workout

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Need a training program?

Strength work Strength

5x5 Bench Press Strength

Rest day! Workout

Front Squat 5x3 Strength

For quality 18mins Workout

2. Skills Workout

Conditioning 08-04-2018 Workout

Power Clean + Push Jerk Strength

Snatch EMOM 10 Strength

1. Conditioning Workout