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-
Wod Workout
For Time
500/400m Row
50 Wallballs
25 Power Snatches @35/25
20 Bar Over Burpees
*Timecap 12 Min -
Front Squat Strength
Every 90 sec x 7
3 rep @80%
1 rep @90%
3 rep @80%
1 rep @90%
3 rep @80%
1 rep @90%
12 rep @70% -
Open 23.1 / Scaled Workout
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans -
-
AMRAP 15 with a partner: Workout
-
Strength Strength
5-5-5
Back Squat
*Start moderate and build to Mod-Heavy
- 2 mins rest btw heavy sets -
Bench Press Strength
9 sets of Bench Press:
5-3-1 Bench Presses @72/77/82%, rest btw sets is time it takes to change plates
- Rest 4min
5-3-1 Bench Presses @77/82/87%, rest 2min btw sets
- Rest 4min
5-3-1 Bench Presses @82/87/92%, rest 3min btw sets -
Sunnuntain Pitkä Workout
Emom 24:
1) 45s kone
2) 5-8 Valakyykkyä *Keppi tai tyhjä tanko2min tauko
Emom 24:
1) 8-10 Skorpioni ja joka toinen kierros Tuulimylly
2) 45s Kone -
NBT Snatches Strength
EMOM5
Snatch pull
Power snatch
Hang snstch pull
SnatchEvery 90sx5
Snatch pull
Hang snatch
SnatchEvery 2minx6
Snatch -
Front Squat Strength
Every 90 sec x 7
3rep @75%
1rep @85%
3rep 75%
1rep 85%
3rep 75%
1rep 85%
12rep 60%