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

Metcon Workout

3 rounds

3 rope climbs
10 alternate leg pistol squat
30 wall ball
Open 22.3 Workout

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men: 95 lb, then 115 lb, then 135 lb
Women: 65 lb, then 75 lb, then 85 lb

Time cap: 12 minutes
Kehonhuolto Workout

Ylävartaloa ja muuta
100322 Torstai Workout

DELOAD WEEK

Easy aerobic conditioning

On the minute for 30min
1. Single under
2. Hand release push-up
3. Sit-up
4. Squat
5. Ring row
6. Rest
Kehonhuolto Workout

Alaraajojen huoltopäivä
Metcon Workout

2 x

1min 15/12cal Row
1min Max reps Pull-up
1min 15/12cal Row
1min Max reps Push-up
1min rest
AMRAP 10min Workout

20 Du
10 WB
Muscle-ups, DB Turkish get-ups, Ring push-ups Workout
Complete as many rounds as possible in 15 minutes of:
- 4 bar muscle-ups
- 45-lb. dumbbell Turkish get-ups, 6 reps
- 8 ring push-ups
Intervals Workout

Intervals 6x 30s On/30s Off

1) shuttle run
2) kbs
3) row
4) sit up/ v up
Perjantain Voikka Workout

Harjoitellaan taitoliikkeitä, jonka jälkeen

20min laadukkaasti:

5-10 HSPU/HSW
1-10 Köysikiipeily/MU/C2B/Leuka
90s. Koneella kevyttä pyöritystä

Need a training program?

Metcon Workout

Open 22.3 Workout

Kehonhuolto Workout

100322 Torstai Workout

Kehonhuolto Workout

Metcon Workout

AMRAP 10min Workout

Muscle-ups, DB Turkish get-ups, Ring push-ups Workout

Intervals Workout

Perjantain Voikka Workout