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

Bench Press 8-6-4-2 Strength

Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
Burp, Pull, Jump, Sit Workout

3 X 30 Bench Press - Round 1 - 30, Round 2 - 24, Round 3 -12

WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up
071011 Workout

2.5mile run
21-15-9
Push-up
Chair dips
Air squats
07-12-2011 WOD Tabata Something Else Workout

Shoulder Press Lift-9
(Did L7, missed last weeks lifts- failed at 60# today 7 reps in)

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.
17092019 // 20 min amrap Workout
20 MIN AMRAP
- 50 Double unders
- 10 OH walking lunges 1x22.5kg dumbbell
- 5 DB hang power cleans left 1x22.5kg dumbbell
- 5 DB Push press left 1x22.5kg dumbbell
- 5 DB hang power cleans right 1x22.5kg dumbbell
- 5 DB Push press right 1x22.5kg dumbbell
- 10 Pullups
Score is your total amount of reps
Pull ups Workout

10 Emom
Swimming, easy pace Workout

Just swim
Raakatyöntö + ylöstyöntö Strength

4-5x 1+2 @70-75%
Cluster emom x10 Strength

Singles
Add weights everys 2-3 sets
WARM UP / Erging and stuff Workout
10 Min circuit
- 12 Cals ERG
- 30 second hang from bar w. Aktive shoulders
- 10 reps of a Good mobility movement
- 10 reps of another Good mobility movement

Need a training program?

Bench Press 8-6-4-2 Strength

Burp, Pull, Jump, Sit Workout

071011 Workout

07-12-2011 WOD Tabata Something Else Workout

17092019 // 20 min amrap Workout

Pull ups Workout

Swimming, easy pace Workout

Raakatyöntö + ylöstyöntö Strength

Cluster emom x10 Strength

WARM UP / Erging and stuff Workout