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

Erika 17 v! Workout

FOR TIME

Buy in: 17 cal assault bike

170 thruster (17 kg)

After every 17. thruster do:
1 negative pull up (1 s hold, 7 s descent)
7 burpees

Cash out: 1700 m run with 17 kg weight vest!
14.3.2022 Restart Strength

5 Giant Sets:

5 Shoulder Press
5 - 8 Strict Pull Ups.

Every 4:00
Back squat 5x4 Strength

Back squat 5x4 @77,5% amrap sista setet
Front squat 4x2 Strength

Front squat 4x2

Front pause squat + front squat
Gymnastics Workout

A) Skill
Strict ring muscle up practice

B) Strength
E4MOM x 3 sets
3 eccentric dips on rings/boxes
3 eccentric pull ups

C) Core
3 rounds
5 hollow rocks
5 V ups
5 sec. hollow hold
5 tuck ups

rest as needed between rounds
Leg blaster 2.1 Workout

100 rounds:
Air squat
Reverse lunge R
Reverse lunge L
Don’t stop even if it hurts Workout

For time
5 Bar muscle up
10 HSPU
20 pull up
30 cal echo bike
10 HSPU
1k Row
Back squat wendler 1+ Strength

A: Back squats 5-3-1+
B: Dips 4x8
C: OH triceps extensions 3set
Fredag 19/2 2021 Workout

Deadlift Build up to 3rm
+
For time
1000m row
75 Kb swings
50 Wall balls
Overhead Squat Strength

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

Need a training program?

Erika 17 v! Workout

14.3.2022 Restart Strength

Back squat 5x4 Strength

Front squat 4x2 Strength

Gymnastics Workout

Leg blaster 2.1 Workout

Don’t stop even if it hurts Workout

Back squat wendler 1+ Strength

Fredag 19/2 2021 Workout

Overhead Squat Strength