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

TEAM WOD Workout

Teams of 3 / YGIG per round

AMRAP 30
5 Power Clean 60/40kg
10 T2B
15 Wall Ball 9/6kg

Score total reps!
Biceps, triceps and core Workout

3 x
10 bicep curls
15-20 banded tricep extensions
20 weighted situps

*Rest as needed, for quality and PUMP!<3
Tabata push-ups Workout

Tabata push-ups.
Back squat Strength

Back squat 5x3
- 2s pause @bottom
- 60-70% maksimi takakyykystä
Press & Pull Workout

4 Rounds / Every 1:30

AHAFA
6 Shoulder press
8 Pendley row
Shoulder Press Strength

Every 2,5 min for 5 times
5 shoulder press @77,5-80% of 1rm
Leg day Workout

4 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 15sec
25+25 walking lunge
- rest 3min
Tall clean Strength
5 x 2 tall clean
- focus on speed under the bar and rhythm
WOD 7.2. Clean & Jerk Strength

Clean & Jerk
10x3+1 or 1+3 @ Build up from light weight (max 85%)
Every 2min
Back Squat Strength
4 x 2 back squat
- leave two reps in the tank
- rest 3-4 min btw sets

Need a training program?

TEAM WOD Workout

Biceps, triceps and core Workout

Tabata push-ups Workout

Back squat Strength

Press & Pull Workout

Shoulder Press Strength

Leg day Workout

Tall clean Strength

WOD 7.2. Clean & Jerk Strength

Back Squat Strength