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

Endurance WOD Workout

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches
7 burpee box overs

3 min rest after each round. Alternate between A and B.
WOD Workout

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x
Seated Shoulder press 2-5 Strength

Seated Shoulder press 2-5
Shoulder press 2-5-2-5 Strength

Shoulder press 2-5-2-5
Misc3. Workout

Bike, ski, row 30min warm up
Kb swing 4 rounds 8kg x 15 reps
Push up 4 rounds 20kg x 20 reps
Deadlift 4 rounds 40kg x 15 reps
Wallball 4 rounds 7kg x 15 reps
Box step ups 4 rounds 20 reps
Snatch Complex Workout

Every 90s x 15
1 snatch pull
1 hang squat snatch
1 squat snatch

Nosta painoa 5 ja 10 kierroksen jälkeen.
Bike 60min Workout

60 min pyöräilyä
Snatch 2x10 Strength

Snatch 2x10
Nanorosso 10.02.21 Workout

5 rft
15 deadlift
12 box jump over 60cm
9 front squat
Barbell 70kg
Viking Ship #3 Workout

4 RFT
-400m row
-10x transverse medball toss per side
-3x ground and pound complex (3x elbows per side, 3x punches per side)
-10m sprint
-10x knee strikes
-10m sprint
-20x ski erg

Need a training program?

Endurance WOD Workout

WOD Workout

Seated Shoulder press 2-5 Strength

Shoulder press 2-5-2-5 Strength

Misc3. Workout

Snatch Complex Workout

Bike 60min Workout

Snatch 2x10 Strength

Nanorosso 10.02.21 Workout

Viking Ship #3 Workout