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

Split Jerk MAX Strength

Going for PR
WOD 160105 Workout
#MetCon | 12 to 1 reps for time of:
- burpee box jumps (40/20 cm)
- alternating sit-ups
- 10 double unders/40 single unders
WOD 151222 Workout
MetCon | 12’ E2MOM of:
- 10 push-ups
- 20 sit-ups
- 10 double unders/40 single unders
12-31-15 Sprints (40yd sprints) Workout

40yd - on turf - 12x40yds - avg time 4.80
Työntö Strength

50-65%(kevyt)
Tempaus Strength

50%-75%(raskas)
5 nostoa 75%
21.12.2015 - WOD Workout

Clean Complex

1 Power Clean
1 Power Jerk
1 Front Squat
1 Hang Clean
1 Split Jerk

Time Cap 15'
Weights 1 Strength

4 sets of 12 for
Bench press 40kg
Incline press 10kg dumbells
Pec flys 30kg
Bicep curls 1 and a halfs
Tricep pull downs 1 1/2
Sit ups 3 x 20
9-8-2011 Workout

CFG Open WOD #1

10 Minute AMRAP
30DU
15 Snatch #75
Back squats Strength

Focus: 4x4 Back Squat – First Working Set around 70% 1RM

Metcon: 4 RFT
- 400m Run
- 20 Hallow Rocks
- 15 Wall Balls (L3 & L2 20/14, L1 14/10)
- 10 K2E (L3) or Knee Raises L2 & L1

Score: 4RM / Time

Need a training program?

Split Jerk MAX Strength

WOD 160105 Workout

WOD 151222 Workout

MetCon | 12’ E2MOM of:

12-31-15 Sprints (40yd sprints) Workout

Työntö Strength

Tempaus Strength

21.12.2015 - WOD Workout

Weights 1 Strength

9-8-2011 Workout

Back squats Strength