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

Basic wod Workout

30min amrap

Relay in teams of 3
12 Db squat
20m sledge push
WOD 22/07/22 Workout
Just for fun Workout

For time
15 box over burbee 120cm
10m Back rack lunges @50kg
10 box over burbee 120cm
10m Front rack lunges @50kg
5 box over burbee 120cm
10m Over head lunges @50kg

Rest 5min

21-15-9
Thruster @45kg
C2B

TC.32min
EMOM 20 Workout

EMOM 20min

10 TTB
15 DB Bench press
30 Russian twist
12 Biceps curl
CONDITIONING Workout

4x4min, 2min rest between
(A+B+A+B)

A: Run 400m + remaining time
AMRAP of: 5 Power Snatch, 10
Push-Up, 15 Air Squat

B: Row 500/400m + remaining
time AMRAP of: 24 DU, 6
Thruster

Overall RPE 4, very heavy
breathing.
Target: 2+ rounds both AMRAPS
DL 10x3 Strength

@85%
Rest 3min btw sets
Pärnu Rannastadioon EMOM jumppa Workout

EMOM 40
1) Ski 10 cal
2) DB Thruster 10
3) DB Bench Press 10
4) Rest
DB 15 kg
19.7.2022 Basic Workout

5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row
Rower love Workout

2000m pace: 1:48-1:55/500m
Rest 1:30
500m pace: lowest that you rowed 2000m.
3x
Rest 1min between sets
Option A: Active Recovery WOD Workout

For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row

Dumbbells: 23 / 16 kg's
Box: (24"/20")

Need a training program?

Basic wod Workout

WOD 22/07/22 Workout

Just for fun Workout

EMOM 20 Workout

CONDITIONING Workout

DL 10x3 Strength

Pärnu Rannastadioon EMOM jumppa Workout

19.7.2022 Basic Workout

Rower love Workout

Option A: Active Recovery WOD Workout