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-
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20.3.2025 BasicWod Workout
AMRAP 40
Row 500m
0:30 Deadhang
50 Reverse Lunges
1:00 Plank Hold
Row 500m
1:30 Wallsit
50 Push-Ups -
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Skillmill Run + Assault Bike (zone2) Workout
5 rounds:
1K Skillmill Run + 3K Assault Bike
- No rest btw rounds -
Conditioning Workout
Individual Workout
2 mins ON/2 mins OFF x 5 sets
5 x ( 1 push up + renegade row L,R)
5 double DB DL
5 jumping air squatHard effort each set!
After the rest pick up where you left off!Rest 2 mins
AMRAP 10 mins
20m Single arm DB OH carry LEFT
20m Single arm DB OH carry RIGHT
20 Plate G2OH @15/10kg
20 Double under -
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17.3.2025 Workout warmup Workout
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
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2 rounds
5/side Half kneeling bottom-up presses
5 Inchworms
10 Tall kneeling halos
35 Speed rope skips
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Build to workout weight for DB Devil’s presses and CnJ
* Practice few sets of wall balls and heavy DUs between sets
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@ workout weight
10/7 (cal) BikeErg
4 Single arm DB devil’s presses, alt
20 Double-unders
10/7 (cal) RowErg
8 Heavy Wall balls
4 Single arm DB clean and jerks, alt -
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Rowing intervals 8 x 1200m Workout
Row 8 x 1200m. Goal is to stay just under the anaerobic zone. 2,5 min rest between sets.
