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

Bodaus Workout

Bicep curl 20-15-12-10 @ 5kg/arm
Tricep ext. 20-15-12-10 @ green rubberband
Lateral raises 20@ 5kg/arm, 20 @ 2,5kg/arm, 20 @ 1,25kg/arm
Maanantai 24.7 Workout

Glute ham raises
Bench press Strength

2 x 10 @ 80kg
2 x 10 @ 70kg
2 x 10 @ 60kg
2 x 10 @ 50kg
Metcon Workout

20 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 12 reps
Bar Facing Burpees 9 reps
Run 400 m / row 500mt / bike 800mt
Bent over row on bench Strength

2x10 @ 90kg
2x10 @ 80kg
2x10 @ 70kg
2x10 @ 60kg
Lunges, Handstand walks and GHD Workout
3 RFT
- 40 GHD Situps
- 20m OH Walking Lunges 40kg
- 20m Handstand walk
Tabata something else! Workout

Tabata something else!

Complete 32 intervals (= 4 tabatas) of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Pull-ups
Pushups
Sit-ups
Squats

Post scores to correct tabata workouts!
Leg day.. Strength

5 reps back squat +
5x 1k row Workout

Row 1k 5 times, take what brake you need in between.
Score is the time it took to row the 5k combined but without breake time
Monday 170821 Workout

5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps

Need a training program?

Bodaus Workout

Maanantai 24.7 Workout

Bench press Strength

Metcon Workout

Bent over row on bench Strength

Lunges, Handstand walks and GHD Workout

Tabata something else! Workout

Leg day.. Strength

5x 1k row Workout

Monday 170821 Workout