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

Back / Core / Shoulders Workout

Back extensions
3 x 15 with 8kg

Side raises
3 x 10 (3kg & 5kg)

Hollow hold
7 x 30 sec

Plank
2 x 30 sec
Back squat 1-1-1 Strength

A: Snatch, Build up to heavy 1rep
B: Back squat 1-1-1
C1: Strict pull ups 3xMax
C2: Sissy squats 3set
Legs Workout

Leg Press
10 x 77 - 10 x 85 - 8 x 93 - 8 x 101 - 6 x 109

P90 Squats
3 x 15 each leg

1 arm DB Deadlift
12 x 24 - 10 x 26 - 10 x 28 - 8 x 30 - 8 x 30
Triceps / Back Workout

Triceps extension
3 x 12 (10 & 12,5kg)

Barbell Row
4 x 12 @20kg

50 sit-ups
Back Squats Workout

10 minutes to reach max:
6 x 40 - 6 x 45 - 4 x 50 - 4 x 55 - 2 x 60

rest 5 min

6 x 2 @85% (50kg)
WOD 04-01-2014 Workout

AFAP 10 rounds:

5 x 1-arm dumbbell thrusters (left, 12kg)
15 sit-ups
5km pack walk Workout

15kilos
Run, AMRAP, Run Workout

800m run (2:51)

12min AMRAP
5 pullups
10 push-ups
15squats (10 rounds and 9 push-ups)

800m run (2:56)
Running & couplets Workout

400m run
30 burpee pull-ups
30 walking lunges
400m run
50 squat jumps
50 2ct mountain climbers
400m run
80 push ups
80 sit-ups
400m run
New Beginnings Workout

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible)

WOD: For Time:
-10 Clean & Jerks (#135/95)
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy

Need a training program?

Back / Core / Shoulders Workout

Back squat 1-1-1 Strength

Legs Workout

Triceps / Back Workout

Back Squats Workout

WOD 04-01-2014 Workout

5km pack walk Workout

Run, AMRAP, Run Workout

Running & couplets Workout

New Beginnings Workout