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

Friday Dawn Patrol Workout

EMOM 15 min, alternating minutes:

5 HSPUs (strict/kipping)
5 pull ups + 10 air squats
10 burpees
Intervals (Main site 170309) Workout
3 rounds for time of:
- Run 800 meters
Rest 2 minutes
Bench Workout

A: Bench Press
3-3-3-3-3

B: AMRAP 8'
15 HR Push ups
12 KB Swing
5x5 HSPU Workout

10min E2MON
Comp. Class: EMOM 10 min Workout

EMOM 10 min, alternating minutes

5-7 Power snatch 42,5/30 kg
5-7 HSPU
Comp. Class: Simple Stations 60:30 Workout

3 rounds of 60:30s

MB cleans
MB push-ups
MB jump-overs
Cal row
KB swings 24/16 kg
Open Gym Workout

Open Gym 12:15 post if coming.
3/6/2017 Workout

Partner WOD
3 rounds each alternate rounds
250m row
10 thusters (40/25)
3/6/2017 Strength

Back Squat
5-3-3-1-1-1
Wallballs, pullups and ghds Workout
For time

21/15/9
- wallballs 10kg
- pullups
- ghd situps

Need a training program?

Friday Dawn Patrol Workout

Intervals (Main site 170309) Workout

Bench Workout

5x5 HSPU Workout

Comp. Class: EMOM 10 min Workout

Comp. Class: Simple Stations 60:30 Workout

Open Gym Workout

3/6/2017 Workout

3/6/2017 Strength

Wallballs, pullups and ghds Workout