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

Shoulder press & DB sprint Workout

Strength (load)

Shoulder press, 5 sets of 2 @RPE9 + 1 set for max reps.

Lift every 2:30

Metcon (reps)

AMRAP in 5 minutes of:
8 DB Hang snatch, R
8 DB Hang snatch, L
*5 Burpees penalty everytime you take a rest.
M: 22,5kg N: 15kg
Intervals Workout

E4MOM x5

40 DU
10 front squat @60/40kg
5 burbee over bar

(Target under 2-2,5min)
Renegade row Workout

10 x renegade row, go as heavy as you can
Metcon Workout

Intervals
4 sets of 3 min on / 1 min off
30 abmat sit ups
20-30 jumping lunges
max reps of Handstand Push ups in remaining time
goal is to get 12+ of hspu each round.
Score is numbers of hspu's.
Front squat Strength

6x2 @80%
Partner WOD Workout

Partner WOD
10min Max Cal. On a machine

Rest 2min

“I Go, You Go”
AMRAP 8
3 Thrusters 60/40kg
4 Bar Facing Burpees
5 Box Jump Overs
Accessory work Workout

3 rounds
12-16 db hang c&j @15/22,5kg dumbbell (alt hand)
12-16 single arm db oh lunge walk steps (half reps with Right/Left side)
24-32 alt leg v-ups
rest 2 min bwn
12min alkavalla minuutilla ja 2 liikettä Workout

12min alkavalla minuutilla
1. varpaat tankoon max toistot katkeamaton sarja
2. etunojapunnerrus max toistot katkeamaton sarja
10min alkavalla minuutilla 3 raaka tempaus, raskaahko paino Strength

10min alkavalla minuutilla
3 raaka tempaus, raskaahko paino
For time Workout

27-21-15-9

Db snatch 22,5/15kg
wallball 20/14lb

Need a training program?

Shoulder press & DB sprint Workout

Intervals Workout

Renegade row Workout

Metcon Workout

Front squat Strength

Partner WOD Workout

Accessory work Workout

12min alkavalla minuutilla ja 2 liikettä Workout

10min alkavalla minuutilla 3 raaka tempaus, raskaahko paino Strength

For time Workout