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

Assault bike and Row Intervals Workout

4 Rounds of (2 bike/2rower):
15sec On/45sec Off (all in)
30sec On/30sec Off (hard)
45sec On/15sec Off (medium)
-rest 3min-
Result = total cal
4x15 Thrusters Strength

Thruster – (3 to 4) x 15 @ 40 – 65%1RM
12/12/2016 Workout

Squat Clean Thruster Doubles Ladder, for quality. Worked from 95lb up to 170lb.
21/12/2016 Workout

Paddy Kils Birthday WOD. 49 minutes 🤔, 84 hrpu, 28 pull ups. Just like the man himself, fecking horrible, and he didn't even join in😂. 6 rounds me, 4 rounds Jerry H.
20 Bar Facing Burpees Workout

For time:
20 Bar Facing Burpees
Open Gym Workout

Open Gym 1:30-3:00
8min EMOM Workout

alt. 8min EMOM
20sec HSPU rest 40sec
40sec Pistols (alt.) rest 20sec
Maastaveto Strength

Mave 2x2
Pull up complex Workout

Bottom - halfway - bottom - top - halfway - top = 1 rep
FatFarm 2020-03-19 Strength

2 rounds Alkulämppä 25s work 10s rest
1. Single unders
2. KB clean&jerk
3. KB snatch

Every 2min x 4
- 5-8 chin up + 5-8 strict press

Every 2:30 x 5
- 6 back squat

3 rounds Core 25s work + 10s rest
1. Side plank crunch L
2. Side plank crunch R
3. Hollow leg raise
4. Upper ab crunch
5. Rest

Need a training program?

Assault bike and Row Intervals Workout

4x15 Thrusters Strength

12/12/2016 Workout

21/12/2016 Workout

20 Bar Facing Burpees Workout

Open Gym Workout

8min EMOM Workout

Maastaveto Strength

Pull up complex Workout

FatFarm 2020-03-19 Strength