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

2. Conditioning Workout

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
1. Gymnastic Conditioning Workout

AMRAP 7:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups
WOD Workout

5 rounds for time:
5* Power Snatch
12* steps OH Lunge
Back squat Strength

8+2+8+2+8+2
(8x@67% / 2x@82-87%)
Snatch heavy single Strength

20min aikaa löytää päivän tempausmaksimi
WOD 20.7 Workout

Metcon:
AMRAP 20
30 alternating pistols
20 abmat sit ups
10 hang power clean 60/40
Seiska Päivä Workout

“Lucky Sevens”

AMRAP 7

7 Box Jumps (50 / 60 cm)
7 Burpees
7 Kettlebell Swings (16 / 24 kg)
Perjantain Penkki Strength

Five sets of:

Bench Press x 5 reps noin 60-70%

6 DB Renegade Rows (3 / hand)
Rest 2 minutes
1. Squat Snatch Strength

Build to a Heavy Single
2 sets of 4x4min ON/90sec OFF Workout

2 Sets of
4 Intervals of
4min ON/90sec OFF
(rest 4min between sets)

Run x2 around the box
+
AMRAP of:
A) 8 DB Snatches 24/16kg
5 Box Step overs with KB

B) Row Cal.

C) 7 Wall Balls
30 Double Unders

D) 5 Deadlift 80/60kg
5 Burpee over bar

Need a training program?

2. Conditioning Workout

1. Gymnastic Conditioning Workout

WOD Workout

Back squat Strength

Snatch heavy single Strength

WOD 20.7 Workout

Seiska Päivä Workout

Perjantain Penkki Strength

1. Squat Snatch Strength

2 sets of 4x4min ON/90sec OFF Workout