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

27-21-15-9-3 Workout

For time
27-21-15-9-3 reps of:
- Row cal
- Push-ups
- Abmat SU
Press 5-5-5-3-3-3-3-3-3-10 Strength

50% - 60% - 70% - 85-90% - 85-90% - 85-90% - 85-90% 85-90% - 85-90% - 55%
Tempo Back Squats Strength

5x5 @32x1 E2MOM
SUMO Deadlift Strength

Sumo DL
8-6-4-6-8
Endurance Workout

4 rounds:

From 0:00 min to 2:00 min: Ski
From 3:00 min to 5:00 min: 15 KB swings + box jumps
From 6:00 min to 8:00 min: 300 m run + sit ups
From 8:00 min to 10:00 min rest
WOD Workout

3 Rounds for time:
30 Sit-ups
20 supermans
10 Squat Jumps
Overhead walking lunges Strength

Alternate between:

A1) Deadbug
3 x 12 reps, 1.25 - 2.5 kg in each hand, 30'' rest

and

A2: Overhead walking lunges (kettlebells)
1 or 2 Kettlebells, 10 steps x 3 rounds, 30'' rest
Selkäreeni Strength

Alkuun T2B/leukojen heilautusreeniä ja apuliikkeitä lämmöiksi.

EMOM x 4
Romanian Deadlift x 6 @ 4011 (voi nostaa kuormaa)
Supine Hamstring Curls with Medicine Ball x 10
Nose-to-Wall Handstand Hold 30 sec

Merkkaa Romanian Deadlift - loppupaino.
Kahvakuula AMRAP Workout

AMRAP 8

12 Russian Kettlebell Swings (24/16 kg) eli heilautus pään korkeudelle
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/16 kg)
5 kierrosta 3 liikettä Workout

5 kierrosta

30 amerikkalainen kahvakuulaswingi
30 yleisliike
20 istumaannousu

Need a training program?

27-21-15-9-3 Workout

Press 5-5-5-3-3-3-3-3-3-10 Strength

Tempo Back Squats Strength

SUMO Deadlift Strength

Endurance Workout

WOD Workout

Overhead walking lunges Strength

Selkäreeni Strength

Kahvakuula AMRAP Workout

5 kierrosta 3 liikettä Workout