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

Gymnastics + aerobic work Workout

110 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 10x2
- MU x 25

2.Aerobic work
30-40 min for Quality:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls
5+5 Quadruped Shoulder CARs
15+15 s. Side star plank
Then:
500 m Row
Reps: 2 rounds + 1000 m + 2 rnds + 5 JC
8/20/40 Assault Bike HIIT Workout

8 rounds of:
20s full throttle
40s easy

on an assault bike
Endurance WOD Workout

40 minute ladder:
3 med ball cleans
3 push ups
150 m row or ski
6 med ball cleans
6 push ups
300 m row or ski
…
WOD Workout

For time
21-18-15-12-9-6-3
Wallballs 20/14
TTB (sub hanging knee raises)
REST DAY / MOBILITY Workout

Rest day / mobility
WOD 11/06/20 Workout

10 ROUND OF:
5 DEADLIFT 50/40
7 PUSH JERK
21 DOUBLE UNDERS
Clean+ FS otm Strength

10min otm
Squat clean+2 front squat
Deadlift pyramidi Strength

Deadlift with good control
10, 8, 6
6/9/20 Workout

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 15:00
5 lungsters=lungster-right lunge + left lunge + thruster 10-10m shuttle runs
20 jump rope/heavy rope/double unders

Finisher
50 leg raise
1:00 samson
Lupa nauttia Workout

For Time:
1. 8-10-12 Hang Power Snatch @ 35-40kg
2. 12-10-8 Box Over @ 60cm
rest 2min
1. 8-10-12 Hang Power C&J
2. 12-10-8 Box Over
rest 2min
1. 8-10-12 Thruster
2. 12-10-8 Box Over

Need a training program?

Gymnastics + aerobic work Workout

8/20/40 Assault Bike HIIT Workout

Endurance WOD Workout

WOD Workout

REST DAY / MOBILITY Workout

WOD 11/06/20 Workout

Clean+ FS otm Strength

Deadlift pyramidi Strength

6/9/20 Workout

Lupa nauttia Workout