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

For time Workout

3 RFT:

12 x OHS (60/40kg)
10 x Box jumps
8/6 x MU or C2B+Push up

Rest 2min...

Row 1000m for time

(Post total time)
Perjantai 9.7.2015 Workout

Rästi
5x15m Overhead Walking Lunges Strength

5x15m Overhead Walking Lunges, heaviest possible
Morning Cardio 090715 Workout

AMRAP 30

20 Knee Hugs (Plate 20/10kg)
20 Inverted Burpees
20 V-Ups
20 OH Squats 20/10kg
20 Hollow Rock
20 Artch Rock
10 Turkish Get Ups 20/12kg
5 Wall Climbs

(1 Round = 135 Reps)
Back squat Strength

BS: 3x5 (60%, 65%, 70%)
Shoulder press Strength

SP: 3x5 (60%, 65%, 70%)
5 rounds for quality Workout

5 RFQ:

40 x DU's
10 x Push up + Right hand Row with Dumbbell + push up + left hand Row with Dumbbell
10 x Burpee + Box step + Press with Dumbbell's
10 x Strict T2B
Run 400m
Strict pull ups Workout

Strict pull ups: 4 x AMRAP
(Rest 2min between sets)
AMRAP running, pushing and sitting Workout
8 minute AMRAP of:
- 200 m run
- 10 m plate push 5/10/15 kg
- 30 sec wall sit with plate overhead
- 10 m plate push
EMOM back squats and pull ups Workout
EMOM for 20 minutes:
- odd minutes 5 back squats @ 70% of 1 RM
- even minutes 5 strict (weighted) pull ups
Don't use a rubber band for the pull ups. Work on your weakness by doing negative pull ups or holds.

Need a training program?

For time Workout

Perjantai 9.7.2015 Workout

5x15m Overhead Walking Lunges Strength

Morning Cardio 090715 Workout

Back squat Strength

Shoulder press Strength

5 rounds for quality Workout

Strict pull ups Workout

AMRAP running, pushing and sitting Workout

EMOM back squats and pull ups Workout