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

Morning Intervals Workout

4 Rounds of all
New Interval every 3rd minute

A) 500/400m Row

B) 15/10 Cal. Assault Bike + Sled Push

C) 15/10 Cal. SkiErg + 5 Burpee over Obstacle
Extra Credit 06-04-2018 Workout

Band Complex:
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping
Endurance WOD Workout

In teams of 2 for time:

Row 2000/1700 m
Then,
3 rounds:
40 KB’s deadlifts 32/24 kg
40 burpees
40 box jumps
then,
Bike 5000/4000 m

40 min timecap.
Accessory work Workout

3-5 rounds, rest as needed:

1) 3-5 High Box Jump
2) 5+5 Lunge Press
3) 10+10 Banded Hamstring Curl
4) 3+3 TGU
PITKÄ PERJANTAI Workout

EMOM X 42 MIN

Front Squat 6
Push Perss 6
Back Squat 6
OHS 4
Snatch Drop 4
Juoksu 2 kierrosta
Clean 4

Tehdään pitkää sarjaa kevyillä painoilla, niin että mämmi maistuu!! :)
Rest Day! Workout

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!
Midline Workout
3x
30s Plank
30 Back ext.
- rest as needed
Extra Credit 19-03-2018 Workout

1a) Tall Kneeling to Standing: 4 x 3-4 ea. Rest 30s.
1b) Banded Pallof Presses w. 1 count hold: 4 x 10 ea. Rest 30s.
Accessory work Workout

4 rounds, rest as needed between sets.

10-15 Banded Pull-Apart
10-20 GHD Hip Extension
20m Prowler Push
Endurance WOD Workout

In teams of 2:
10 min AMRAP
Calorie row- switch every 25 calories

Rest 3 min

20 min AMRAP- alternating rounds
8 push ups
8 alternating dumbbell snatch
8 dumbbell goblet squats