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

Open box 07/02 Workout

EMOM until failure
1- 8 cal bike
2- 8 cal row
3- 8 burpees
add 1 cal/1reps. When you fail, the wod is over
300817 Strength

Deficit deadlifts 4x8
Ahti Emom #1 Workout

50 min. Emom.
1) Wallball @10kg x 10
2) Over to Shoulder x10
3) Sit up x 10
4) Handstand Hold @30s.
5) Dumbell Snatch @22,5kg
DB Snatch + Muscle Ups Workout
10 Rounds:

20 DB Snatch @25kg
3 Muscle Ups / 5 Chest to Bar
- DB Snatch reps drecreases by 2 each round
conditioning Workout

• 5 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval
Adv. Class: AMRAP 16 min Workout

Practise 3R:
5-10 DB C&J 2 x 22,5/15 kg
5m DB OH WL 2x 22,5/15 kg
5-10 DB OHS 2x 22,5/15 kg

Then,

AMRAP 16 min

5 DB snatch 22,5/15 kg, alt
5m DB OH WL 1x 22,5/15kg
10 Ring dips
5 DB snatch 22,5/15 kg, alt
5m DB OH WL 1x 22,5/15kg
10 CTB
060218 Strength

Narrow bench press
5 x 3 front squats+jerk Strength

5 x 3 front squats+jerk
metcon Workout

• For Time:
Bar Muscle Ups 12 reps
Legless Rope Climb (5 m) 3 reps
Bar Muscle Ups 9 reps
Legless Rope Climb (5 m) 2 reps
Bar Muscle Ups 6 reps
Legless Rope Climb (5 m) 1 rep
9 Min Timecap
Snatch pull 4x2 Strength

Snatch pull, four heavy doubles

Need a training program?

Open box 07/02 Workout

300817 Strength

Ahti Emom #1 Workout

DB Snatch + Muscle Ups Workout

conditioning Workout

Adv. Class: AMRAP 16 min Workout

060218 Strength

5 x 3 front squats+jerk Strength

metcon Workout

Snatch pull 4x2 Strength