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

Christmas special Workout

For time:
1 - 200m row
2 - power snatch 45kg
3 - thruster
4 - pull up
5 - burbee
6 - box jump 30inch
7 - kb snatch 24kg
8 - s2o
9 - hang clean

Start with 1. Then 1 and 2. Then 1,2,3. Etc....
”JP” 4 rounds for time Workout

10 HSPU
3UB MU
30 DU
10 Handstand walk
Back squat Strength

5x2, 3s pause
011217B Strength

SP 6-5-4
WOD du 28/11/2017 Workout

Team WOD:
A) 15 cal assault bike
B) 10 box jump + 10 Pull ups
AMRAP 20’
E5MOM etc Workout
EMOM 12 min bike and row. Workout

emom 12min alternate
12ckal bike
12ckal row
WOD of the Year Workout

A little something for each Month of the year....

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Pull-ups
Apr: 30 Sit-ups
May: 31 Power cleans 40/30kgs
Jun: 30 Box jumps
Jul: 31 Thrusters 40/30kgs
Aug: 31 Toes 2 bar
Sep: 30 HR Push-ups
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 DUs

30min Time cap.....!
Fat burning Rowing workout Workout

Friday 8th December 2017

20 min Fat Burning Rowing Workout

10 rounds

1 minute rowing
1 minute rest.

Make sure there is intensity in your rowing, keep it around 85% effort for the whole minute.
for time Workout

5 rounds

4 Rope climb
8 1-arm DB oh squat AHAFA
4 wall walks

Need a training program?

Christmas special Workout

”JP” 4 rounds for time Workout

Back squat Strength

011217B Strength

WOD du 28/11/2017 Workout

E5MOM etc Workout

EMOM 12 min bike and row. Workout

WOD of the Year Workout

Fat burning Rowing workout Workout

for time Workout