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

21.7.2022 Basic Workout

AMRAP 12

Buy-In Run 800m
....into
10 Push Ups
5 Toes To Rings
30 Lunge
21.7.2022 Basic Strength

Bench Press

2 x 5
2 x 3
2 x 1

7 Ring Rows Between Sets.

Go Every 3:00
Biking Workout

3min easy bike
1min medium bike (+10sec 10k pace
3min easy bike
1min fast bike (10k pace)
3min easy bike

3x3000m between 3min rests

10min easy bike
Option B: Swim, Bike, Row or Run Workout

30-60 Minutes @ Zone 2 Heart Rate
6 sets of 1 Power Clean and 3 Front Squat Strength

6 sets of 1 Power Clean and 3 Front Squat every 1'30 x 6 sets
EMOM 10 - 1 rep Front Squat Strength

One rep every minute
Start at 70% of your max
Monday chipper Workout

For time:

100cal bike
80 du
60 wall ball
40 db deadlift 2*22,5kg
20 burpees

TC 22min
Gymnasty tricks Workout

EMOM 10
4 1 leg toes to bar
+
2 strict c2b
Seated strength Strength

500m row
20s. HS hold
7 scap push up
10 seated face pull

Seated behind the neck snatch grip press
5 sets 3 reps
3 RIR
rest as needed
Heavy back squats Strength

A: Back squat 5-5-5
B: Power clean 3-3-3-3-3
C: Pin press 5-5-5
D: Strict pull ups 3set

Need a training program?

21.7.2022 Basic Workout

21.7.2022 Basic Strength

Biking Workout

Option B: Swim, Bike, Row or Run Workout

6 sets of 1 Power Clean and 3 Front Squat Strength

EMOM 10 - 1 rep Front Squat Strength

Monday chipper Workout

Gymnasty tricks Workout

Seated strength Strength

Heavy back squats Strength