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

20.2. Strength

bench press
Aerobic work + mobility Workout

80 min

A. Aerobic work for 60 min - easy AB
Avg. rpm 47, 408 cal
132/150

B. Mobility work for 20 min
14 min AMRAP Workout

15 hang power snatch @ 50kg
15 toes to bar
200m run
Dumbell bicep curl Strength

4 x 8
Ninjat 14-16v wod Workout

8 rounds

7 pullups
7 m Heavy DB front rack lunge
Murph - 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run Workout

1 mile run
100 pull ups (jumping, 12" box)
200 push ups (incline on bench starting with 5th round)
300 squats
1 mile run

Partitioned pull ups, push ups and squats into 20 rounds of:
5 pull ups
5 push ups
15 squats
5 push ups
Bursdag WOD - Patrick Workout

For Time

32 Bar Muscle-Ups

Every 5 reps, complete:

5 Power Snatch 50/35kg
5 Lateral Burpees
Gymnastics + aerobic work Workout

100 min

1.Own skill
A. HSW practice for 20 min

2.Gymnastics
A. EMOM30:
1) 8 HSPU
2) 20 hollow rock
3) 20 walking lunges
4) 10 GHD hip extension
5) 5 high box jump 30"

3.Aerobic work
A. Row for 30 min, NB only
2.32.1/500 m, 5915 m.
125/135
Air Force WOD Workout

For time:

20 Thrusters
20 Sumo-deadlift high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Do 4 burpees every minute on the minute.
Incline db bench press 5x5 Strength

Käsipainovinopenkki

Need a training program?

20.2. Strength

Aerobic work + mobility Workout

14 min AMRAP Workout

Dumbell bicep curl Strength

Ninjat 14-16v wod Workout

Murph - 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run Workout

Bursdag WOD - Patrick Workout

Gymnastics + aerobic work Workout

Air Force WOD Workout

Incline db bench press 5x5 Strength