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

WOD Workout

5 RFT
12 hang power cleans 115/75
8 DB Push press 50/35
20/16 cal bike or 24/20 cal row
Back squat 5-5-5-5-5 Strength

Back squat 5-5-5-5-5
+
Clean pull 2-2-2-2
Rowpee Workout

Row + burpee

10x
500m
10 burpee soutulaitteen yli
GHD situps Workout

Choose rep scheme & go!
10snatch Workout

10snatch for time @71kg
Endurance WOD Workout

4 rounds:

A. 7 min amrap:
21/17 cal ski
14 KB swing snatches 20/16 kg
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches 35/25 lb
7 burpee box overs 24/20“

3 min rest after each round.
Nanorosso 22.06.21 Workout

21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
Max reps unbroken Workout

1x
Max reps
Muscle up / C2B / Pull up
Conditioning Workout

75 min

Conditioning
EMOM40:
1) 10 cal echo bike
2) 12 cal row
3) 10 cal echo bike
4) rest
Gymnastics + conditioning Workout

90 min

1.BMU
- 5x4

2.Conditioning
A1. 8-minute AMRAP
10 CTB
10 wall ball
10 cal row
Reps: 3 rnds + 6 CTB

Rest 3-minute before A2

A2. 8-minute AMRAP
10 HSPU abmat
Box step-ups, 24/20″ @ 22.5/15kg (50/35lbs)
10 cal bike erg
Reps: 4 rnds

Rest 3-minute before A3

A3. 8-minute AMRAP
10 pull up
DB snatch, alternating @ 22.5/15kg (50/35lbs)
10 cal row
Reps: 3 rnds + 10 pull up

Need a training program?

WOD Workout

Back squat 5-5-5-5-5 Strength

Rowpee Workout

GHD situps Workout

10snatch Workout

Endurance WOD Workout

Nanorosso 22.06.21 Workout

Max reps unbroken Workout

Conditioning Workout

Gymnastics + conditioning Workout