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-
4.7.2025 Dip & Row Workout
Alternate B1/B2
B1. Strict dip – 3 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2
B2. Single-arm DB row – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1
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Assault Bike Intervals Workout
10min Warm-up:
Easy bikeFor time:
2min ON / 1min OFF, accumulate 200cal
- OFF = active recovery10min Cooldown:
Easy bike -
CF JKL masters, metcon Workout
5 rounds:
6 burpees to plate
5 barbell "Bear complex"
(power clean + front squat + push press + back squat + push press) -
15min of "fun" Workout
15' Amrap
10 Ecobike Cal
10 Situp
10 burpee over the KB
10m lunges
10 russan swing -
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Sunnuntain jumppa Workout
5, 10, 15, 10, 5
Adjust the weights
5 reps = AHAPPUSH PRESS (BB)
STRAIGHT LEGGED DEADLIFT (BB)
SA DB SNATCH
POWER CLEAN (BB)
SIT UPS
ROW (BB)
LOUNGES WITH WEIGHTS (2XDB)FOR TIME
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Bench Press week 11/16 Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM -