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

Strength Strength
Push Press 3x3
- add weight each set
- after 3 heavy sets continue with the Jerk
Push Jerk 3x3
- add weight each set
- 90 sec rest btw heavy sets
Metcon Workout

”Sweat boost”

Rx: in pairs of 2
Sc: in pairs of 3

800m run
150 burpees
400m run
150 or 100 burpee box jump/ box step up
200m run
150 or 50 burpee deadlift with heavy KB
100m run

Comment the way you builded up the metcon.
EASYWOD Workout

Aikaa vastaan

15-12-9

Hollow rocks
Ring rows
Box push up
EASYWOD Workout

*köysikiipeilytekniikka/

3-5x1-3 köysikiipeilyä, mahdollisimman vähillä askelilla.

3-5 x max aika köysileukapidossa
4RFT Workout

12 OHS 25/15 kg
12 walking lunges
12 HPC + PP 25/15 kg
6 burpees

timecap 15 min
5 kierrosta 3 liikettä Workout

5 kierrosta

600m juoksu
20 varpaat tankoon
40 venäläinen kahvakuula heilautus
Optional accessory Workout

Optional Accessory

CONDITIONING

3 rounds

Run 400m
15 GHD Sit-Up
10 GHD Hip Extension

RPE 2 to 3
Friday metcon Workout

Squat cleans & push jerks

AMRAP 12 min (reps, each set)

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

60/40kg
7.8.2017 Strength

Behind the neck push jerk (snatch grip)

5x3, up to 75%

tc 10 min
power clean + push jerk 6x2x75% Strength

power clean + push jerk 6x2x75%

Need a training program?

Strength Strength

Metcon Workout

EASYWOD Workout

EASYWOD Workout

4RFT Workout

5 kierrosta 3 liikettä Workout

Optional accessory Workout

Friday metcon Workout

7.8.2017 Strength

power clean + push jerk 6x2x75% Strength