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

Warm Ups Workout

3min Jump rope drills(6x30s) - change drill on every 30s.
Thorasic flow
Overhead stretch 45s./side
Morning Intervals Workout

8x
New Interval every 4th minute

Row 20/15 Cal.
Run
+
Alt between
10 Wall Balls / 15 Box Jump Overs
1. Conditioning Workout

Teams of 3 For Time (25:00 Cap):
400 Meter Wreck Bag Run
100 Deadlifts (155/105)
400 Meter Wreck Bag Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag Run
60 Front Squats (155/105)
400 Meter Wreck Bag Run
40 Push Jerks (155/105)
400 Meter Wreck Bag Run
20 Clusters (155/105)
EMOM 20 min Workout

EMOM 20 min

5 Push Press
10 walking lunges
5 ring dips
10 weighted OH situps
Takomotor Amrap 10 x 2 Workout

Amrap 10

34/28 cal row/ski
24 BJ (step down)
400m run
12 (6/6) Hang DB snatches 25/17,5kg

Rest 3 min and repeat
Conditioning Workout

AMRAP 5:
Max Calories Row
Rest 60s
AMRAP 4:
Max Calories Bike
Rest 60s
AMRAP 3:
Max Clean and Jerks (60, 42,5)

Beginner Options:
Clean + Jerks: DB Thrusters (light)
*Score = total reps
15 min 4 liikettä Workout

15min

50m 1 käden farmarikävely
10 varpaat tankoon
10 etunojapunnerrus
10 maljakyykky
5 Power Cleans + 3 Bar Facing Burpees Strength

EMOM 10
5 Touch and Go Power Cleans + 3 Bar Facing Burpees.
Work up to heavy.
EMOM 20 Workout

EMOM 20

A) Row 15/10 Cal.
B) 10-15 Box Jump Overs
C) 5 Power Cleans, heavy
D) 15 Wall Balls
Muscle & Power Strength

Shoulder Press 1RM
Find todays Max

Need a training program?

Warm Ups Workout

Morning Intervals Workout

1. Conditioning Workout

EMOM 20 min Workout

Takomotor Amrap 10 x 2 Workout

Conditioning Workout

15 min 4 liikettä Workout

5 Power Cleans + 3 Bar Facing Burpees Strength

EMOM 20 Workout

Muscle & Power Strength