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

Ring Plank Workout

Elevate your feet on a box
30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3
Emphasize external rotation at your shoulders
Ring Face Pull Workout

21X0; 6-10reps; rest 60sec x 3
Dual Dumbbell Prone Row Strength

20X2; 6-8reps; rest 90sec x 4 sets
GHD sit ups Workout

31X1; 6-10 reps; rest 60sec x 4
Kuntokarkelot 5 Workout

Twelve snatch @25/35 kg - 9 ring push-up - 6 T2B, timecap 7 minutes.
Kuntokarkelot 3 Workout

Do burbee box jump and pull-up 2-4-6-8-10... always between burbee and pull-up 3 thrusters with 45 kg.
Kuntokarkelot 1 Workout

For time ROW 1000 meters, RUN 1000 meters on military training track
Tricep extension 5x10 Strength

Tricep extension barbell
#CFSinkut Workout

For time:
1000m row
40 wallball
30 push up
20 burbee box jump
10 medicine ball over shoulder
20 burbee box jump
30 hspu
40 DU
Sprinting Intervals Workout

4 rounds of
Sprint 200 metres
Rest 90 seconds

Then 4 rounds of
Sprint 100 metres
Rest 60 seconds

Then 4 rounds of
Sprint 40 metres
Rest 30 seconds

Record your total time excluding the last 30 second rest. Post individual sprint times to comments.

Need a training program?

Ring Plank Workout

Ring Face Pull Workout

Dual Dumbbell Prone Row Strength

GHD sit ups Workout

Kuntokarkelot 5 Workout

Kuntokarkelot 3 Workout

Kuntokarkelot 1 Workout

Tricep extension 5x10 Strength

#CFSinkut Workout

Sprinting Intervals Workout