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

HYROX Workout
Week 1: Hyrox Intervals

16x 90s on/30s Off

A
1) Ski/Echo/Row
2) Sled Push
3) Ski/Echo/Row
4) KB Farmers Carry

B
1) Shuttle Run
2) Burpee Broad Jump
3) Shuttle Run
4) Lunges

ACCESSORIES (OPTIONAL)
- Core Tabata
30 burpees for time Workout

ALLOUT!
T2b & hsw Workout

5rds for time:
-15t2b
-10m hsw

Try to go unbroken.
PTG TI 11.2. klo 10 Workout

LÄMMITTELY
- Ylivienti vk olkapäiden käännöillä
- 5/käsi + 5 yht.aikaa käden avaus vk
- Pystypunnerrus eteen - taakse vk
- Selän ojennus yhdellä kädellä kepin kanssa
- Rangan rullaus - käännöt alhaalla - taaksetaivutus ylhäällä
- Kyykky - polvien ojennus + varpaiden nosto
- LLA - kobra
- Liskovenytys

AMRAP 20min
400m hiihto/soutu
20 askelkyykkykävely
50m farmarikävely
15 thruster
15 slam ball paiskaus

KEHONHUOLTO
Omat höntsäilyt Workout

Tempausta, työntöä ja tiistain bonuksia
Olly's Erg Workout

Run 6 km
Bike 9 km
Row 3 km
10.2.2025 Workout warmup Workout

2 rounds

5 Inchworms
5 Jefferson curls
5/side KB windmills
+
5 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed
DL & Cal row Workout

10DlL 125/85kg
40cal row
20DL 102.5/70kg
30cal row
30DL 85/57.5kg
20cal row
40DL 60/42.5kg
10cal row
Main site Monday 250210 Workout
For time
- 2,400-meter run
- 150 burpees
- 2,400-meter run
Mix Workout

Amrap 15'
10 cal Bikeerg
10 DL
10 BJO
10 Situp (anchor)

Need a training program?

HYROX Workout

30 burpees for time Workout

T2b & hsw Workout

PTG TI 11.2. klo 10 Workout

Omat höntsäilyt Workout

Olly's Erg Workout

10.2.2025 Workout warmup Workout

DL & Cal row Workout

Main site Monday 250210 Workout

Mix Workout