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

10min Assault Bike Workout

10 min assault bike for calories
Grunt Strength
AMRAP 9'
10 Weighted sit up @20/15kg plate
10 BB curl
30" Wall sit

AMRAP 9'
9 Push Up
9 DB strict press @2x22,5/15kg
30" plank

AMRAP 9'
8 Stict PU
8 Floor Press @60/40kg
30" Gun hold

AMRAP 9'
6 Ring Dip
6 KB Frt Squat @2x24/16kg
30" Hollow hold
- 1' rest after each sets-
RX +: with 9kg vest! ;)
1.9.2017 40+ Strength

Muscle snatch
4x3@moderate light
10x500m row Workout

10x500m row.
Rest your row time inbetween
Nicole Workout

AMRAP 20'
Run 400m
Max unbroken pull ups

Score is number of pull ups
Gymnastic metcon Workout

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m
Snatch technique Workout

Technique ~15min
12 min AMRAP Workout

12 min AMRAP of:
7 HSPU
14 T2B
21 WB 9/6kg
Pirates of the Caribbean Workout

Skill:
10-9-8-7-6-5-4-3-2-1
Pistol squats
Ring push ups
Box dips

WOD Pirates of the Caribbean
1 Round For Time off:
120 Wallballs 9/6kg
90 Deadlift 60/45kg
60 Hang power clean 40/25kg
30 burpees over bar
Front Squat 3RM Strength

Front Squat 3 rep max.

Need a training program?

10min Assault Bike Workout

Grunt Strength

1.9.2017 40+ Strength

10x500m row Workout

Nicole Workout

Gymnastic metcon Workout

Snatch technique Workout

12 min AMRAP Workout

Pirates of the Caribbean Workout

Front Squat 3RM Strength