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

Warm up Workout
- 3min.: Row/Bike/Run/Ski
- 1 rnd:
  60s.. Up & down dog
  60s.+ 60s. Lunge complex
  60s. Shoulder mob. W/ band
- 1 rnd:
  10 Squat
  10 Push up
  10 Ring row
  10 One leg V-sit up
- 2 rds:
  10/7 cal Row
  6-8 Thruster
  3-6 C2B -> MU
Shoulder Burner Workout

5 rounds for time:
10 T2B
10 DB (push) press
10 cal skierg
negative pull ups & push ups Workout

• 5 negative pull ups
• 3x5 push ups
Burpees, Lunges and Toe to rings Workout
20 MIN Amrap
- 10 Burpees
- 10 steps weighted walking lunges
- 10 Toe to rings/Toe to bar
*For the weighted lunges - Don’t go too heavy. Use any weight: Kettlebells, Dumbbells, a baby or a barbell - rack as you like.
8 rounds w/ partner Workout
Bench Pekial Döpsi Strength

Thrusters E1,5 x5
5-5-5-3-3

Benchpress E1,5 x6
5-5-3-3-1-1

EMOM floorbench/bent over BB row
1) floorbench 6-8reps
2) BOBBR 6-8reps
Saturday Cool down Workout

3-5 min light cardio
5-10 min foam rolling to whole body and overall streching to your body
Kotitreeni Pe 2.4.2021 Workout

WU
3rds
10x air squat
10x KB/DB swing
5+5 KB/DB push press
10x up down
15 min AMRAMP Workout

AMRAMP 15 min

1 Rope climb
3 Power snatch
40 DU
Bench press amrap Strength

A: Bench press amrap @80%
B: Pause on safety arms bench press 2x5
C1: Strict chin ups 3set
C2: Dips 3set
D: SA DB press 3x8/arm
E1: Preacher curls 3set
E2: Forward leaning DB shoulder flys 3set