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

Straigth leg sit-up 3x5x 5/2kg
Strength Strength

Partner Glute Ham Raise 3x8
Strength Strength

Front Squat 3x5x80%
Add 2kg wk 51
Weightlifting Strength

Snatch Pull 3x3x100% full snatch 1RM
Weightlifting Strength

Practise Snatch technique

Snatch 5x2x 30/40/50/60/70%
For time: Wall balls & deadlifts Workout

For time:
21 - 15 - 9 reps of Wall Ball (9kg/6kg) and Deadlift (102,5kg/72,5kg)

Finisher: 4 minutes of aerobic conditioning, row, run, kb swing (not heavy) or du/su's.
Midline work Workout

L-sit 120s.
Ghd bacextension: 3x15-30
Ghd sit up: 3x15-30
WEIGHTLIFTING 231116 Strength

EMOM for 8min

2 clean pull + 2 sqauat clean + 2 split jerk
Viikon extrat! PK-WOD 2. Workout

PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%
Comp. Class: WW 2016 - Event 3 - "21-15-9" Workout
Winter War 2016 - Event 3 modified, CAP 15 min

For time, 40kg/30kg on the bar

21 Deadlift
15 Thruster
9 Power snatch
- 21 Pull up
21 Deadlift
15 Thruster
9 Power snatch
- 15 Chest to bar
21 Deadlift
15 Thruster
9 Power snatch
- 9 Bar Muscle up

Need a training program?

Strength Strength

Strength Strength

Strength Strength

Weightlifting Strength

Weightlifting Strength

For time: Wall balls & deadlifts Workout

Midline work Workout

WEIGHTLIFTING 231116 Strength

Viikon extrat! PK-WOD 2. Workout

Comp. Class: WW 2016 - Event 3 - "21-15-9" Workout