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

5 rounds of 250 m row, with exactly 2 minutes rest between Workout

5 rounds of rowing 250 meters,
rest exactly 2 minutes between each round.
Max effort each round. No pacing. Record wattage.
Baseline WOD Level 10 Workout

50 - SDHP
40 - Squats
30 - Sit Ups
20 - Push Ups
10 - Pull Ups
Single-arm overhead carry Workout

Overhead carry 3x50m per hand
COOL DOWN Workout

5min Row/Airbike nose breathing only

Perfect Stretch video
Heavy Thrusters Workout

AMRAP 4 Mins

Thruster @50/35
5 rounds Workout

5 rds: (super sets)
3-5 Parallette HSPU
5-8 Strict PU/C2B
Rest 2.5min...
26.7.2017 KK, aamulla Strength

back squat 5x3@50-70%
DB Bench/ Bar MU Workout

Perform 5,4,3,2,1,2,3,4,5 reps of:

Bar Muscle-up
DB Bench press @36kg
"The Nerd" 10110101010 Workout

For time:

10k run

1 minute rest

10rds:
10 pushups
10 situps
10 squats
CF LPR 140627 - WOD Workout

For 6 rounds:
* 1min 10 burbees
* 1min 18 KB swings
* 1min hand stand walk

Need a training program?

5 rounds of 250 m row, with exactly 2 minutes rest between Workout

Baseline WOD Level 10 Workout

Single-arm overhead carry Workout

COOL DOWN Workout

Heavy Thrusters Workout

5 rounds Workout

26.7.2017 KK, aamulla Strength

DB Bench/ Bar MU Workout

"The Nerd" 10110101010 Workout

CF LPR 140627 - WOD Workout