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

Bench Press 5x3 Strength

Five tight sets of three reps
"Karen" progression Workout
”Karen” progression

15 x E30SEC
5-8 wall ball
- REST 2MIN
In 8min:
400m run or 500m ski/bike
20 burpee
max wall balls
AMRAP10 Workout

AMRAP10
8 kipping pull up/c2b
8 double db burpee deadlift 22,5/15kg
8 double db thruster

Advanced :
AMRA10
4-6 mu
8 double db burpee deadlift @ 2x 22,5/15kg
8 double db thruster
Metcon Workout

5 rounds
7 squat clean 60/42,5kg
7 ring dip/ dip/ challenging push up

Tc 10min
Cluster Strength

Find a heavy cluster single in 12min
31.8.2020 Workout

AMRAP 13

50 Double unders
12 Thrusters 40/30kg
15/12 Cal row
7 Toes to bar
27.10.2020 Workout

For Quality & Easy Pace 40 MINUTES.

5 Deadlift, Start 50%, increasing weights every round.
4 Minutes, Monostructual
10 Strict Pull ups. Scale as needed.
5 Wall Climb
16 Box Step Ups @ Heavy Dumbbells or Kettlebells.
8 x alkavalla 2.30 minuutilla Workout
8 x alkavalla 2.30 minuutilla
1. 400/300m juoksu
2. 500/400m soutu
Skaalaa tarvittaessa matkaa siten, että lepoaikaa jää 20-30s.
Raaka rinnalleveto 3,2,1,1,1 Strength

Raaka rinnalleveto 3,2,1,1,1

Alkavalla 2 min, nousevat painot
Strict press 3x6 reps (3 sec pause) AHAP Strength

Strict press 3x6 reps (3 sec pause)

-rest 90 sec between

Need a training program?

Bench Press 5x3 Strength

"Karen" progression Workout

AMRAP10 Workout

Metcon Workout

Cluster Strength

31.8.2020 Workout

27.10.2020 Workout

8 x alkavalla 2.30 minuutilla Workout

Raaka rinnalleveto 3,2,1,1,1 Strength

Strict press 3x6 reps (3 sec pause) AHAP Strength