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

Gymnastic strength Workout

• 3 Sets of:
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m o Wall Climb 5 reps
1:00 rest
Running Workout

Run 6-12km

Go by the feel!

Accessory 3 from library
Ninjat 14-16v WOD Workout

12 min AMRAP

15 boxjump
12 Thrusters (30 kg)
9 Handstand push ups
Metcon Workout

• 20 Min AMRAP of:
Row 750 m
Double Unders 75 reps
BB Overhead Squats (30/20Kg) 75 reps
For time Workout

2km Bike
1km Row
1km Ski
Weightlifting Strength

CNJ max
Power snatch 4x2
Back squat 4x2
Snatch + OHS Strength

Find 1RM on the couplet of 1 Snatch (either squat snatch or PS) and 1 OHS
Tuesday 14th May Workout

1A: 0-5 mins pull up re-test
1B: 7-12 Emom T2B
1C: 14-19 Emom HSPU
1D: 21-35 complete 4RFT or TC
400m run
21 DUs
15 power snatch@40/30
9 SDHP@40/30
1E: 40-55 Tabata core or mobility (you choose)

Wod: pull up retest ! Then some gymnastic work and a killer Wod ! Go hard and fast on the Wod.
WOD 14/05/19 Workout

10’ AMRAP

10 Box Jumps
10 Pull Ups
10 Up & Down
Seated shoulder press 5-5-5-4-4 Strength

Seated shoulder press 5-5-5-4-4

Need a training program?

Gymnastic strength Workout

Running Workout

Ninjat 14-16v WOD Workout

Metcon Workout

For time Workout

Weightlifting Strength

Snatch + OHS Strength

Tuesday 14th May Workout

WOD 14/05/19 Workout

Seated shoulder press 5-5-5-4-4 Strength