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

Metcon M Workout

A1: 350m Sandbag Run 20/12kg
vila 2min
A2: 400m Sandbag Run 12/9kg
vila 2min
A3: 450m Med-Ball Run 9/6kg
vila 2min
A4: 500m Med-Ball Run 6/4kg
vila 2min
A5: 550m Run
vila 5 min x 2
2015-06-10 Workout

B1: 100m Löp
B2: 12 Boxjump Over@60/50cm
B3: 6 Deadlift@60-70%
vila 90sek x 6
KELLY Workout

Warm Up: 2 Rounds – 200m Run, 10 Inchworms, 10 Depth Jumps, 10 Iron Crosses, 10 Push Ups, 10 Scorpions, 10 Side Lunges

Focus: Max Height Box Jump

Metcon: “Kelly”

5 Rounds for Time

400m Run

30 Box Jumps (20/14)

30 Wall Balls (24/20)

Score: Height Jumped / Time
Metcon M W Workout

B1: 250m Löp
B2: 20 Deadlift@50%
vila 90 sek
B3: 250m Löp
B4: 15 Clean & Jerk@50%
vila 90sek
B5: 250m Löp
B6: 10 Squatclean@50%
vila 90sek x 2 varv
10 rounds for time Workout

10RFT:

15 x Burpee
1 x Hill sprint (n. 100m)
ROW,RUN, SKIP Workout

FOR TIME:
2000 metres rowing
50 wall-ball shots
1000 metres rowing
35 wall-ball shots
200 DU
20 wall-ball shots
Styrka Push Jerk 1RM Strength

B: Push Jerk
(hitta ditt 1 RM)
Styrka Front Squat 3-5r@85-90% x 5set Strength

A: Front Squat 3-5rep@85-90% 1 RM x 5 set
BASIC Styrka Split Squat 4-6r x 5set Strength

A: Split Squat KB OH 4-6rep x 5 set/ben
Stabilitet Axlar/Skuldra samt Stretch Workout

D1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)

D2: Tänj F-sida Lår 2&2 ca 2min/ben

Need a training program?

Metcon M Workout

2015-06-10 Workout

KELLY Workout

Metcon M W Workout

10 rounds for time Workout

ROW,RUN, SKIP Workout

Styrka Push Jerk 1RM Strength

Styrka Front Squat 3-5r@85-90% x 5set Strength

BASIC Styrka Split Squat 4-6r x 5set Strength

Stabilitet Axlar/Skuldra samt Stretch Workout