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

Tunnin PK Workout

20min SkiErg
20min Row
20min Bike
Midline work Workout

2min Hollow rock.
(Every break = 10 ghd sit up)

Rest as needed.
3 rounds for time Workout

10 Power snatch (50/35kg)
10 C2B

(Time cap: 6min)
Back squat Strength

5x5 (@75%)
Metcon 5R Workout

5 rounds, for quality with partner

20 Banded Shoulder Press
100 DU
20 Burpee-over-box synchro
50 Wall Balls (partner)
20 SA KB Front Squat
Running Cindy Workout

10 rounds:

400 m run
5 pull-ups
10 push ups
15 airsquats
Thursday 2nd August Workout

Wod: start a new round every 3 mins for 10rds

0-1.30- 200m run ME Burpees
1.30-3.00- rest

Wod: go hard and fast aim to keep intensity as high as possible , score is Burpees.
Metcon Workout

For Time:
GHD Sit Ups 30 reps
Ring Muscle Ups 9 reps
GHD Sit Ups 20 reps
Ring Muscle Ups 7 reps
GHD Sit Ups 10 reps
Ring Muscle Ups 5 reps
Weightlifting strength Strength

• 2-2-2-2-2 of:
BB Squat Snatch from Blocks
95% Heavy 2-2-2-2-2 reps
Use 95% of last week Heavy load
Muscle & Power Strength

Power Clean 5 RM. Find today's touch'n'go 5 reps max.

Need a training program?

Tunnin PK Workout

Midline work Workout

3 rounds for time Workout

Back squat Strength

Metcon 5R Workout

Running Cindy Workout

Thursday 2nd August Workout

Metcon Workout

Weightlifting strength Strength

Muscle & Power Strength