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

9-9-14 Sprint Intervals Workout

60m Intervals - on track - rolling - 8x60m - 8.81, 7.97, 7.79, 7.69, 7.60, 7.78, 7.91, 7.87
WOD Workout

*20mins
*1min on 30sec off
-Tire flips
-Goblet or double KB front squats
-Bench jumps
-Wall balls
-Skipping
-hanging leg raises
-single arm farmers walk
Strength Strength

Total 85min
A. WU 700m row, 2 rounds: 10 KBS 16kg, 20abs, mobility
B. Strength HBBS volyymi 5x10
Shoulder press max + volyymi
OH walking lunges forward + backward 10+10
20x20kg 24x15kg 24x15kg
Weighted situps with ls 3x12x15kg
Post WO: 1000m row
shoulder press Strength

3 x 5
ON-RAMP WOD (DAY 3) Workout

3 ROUNDS:
Box Jumps (10)
Thrusters - 20kg (10)
PARTNER WOD 130914 Workout

Team (2) :

► 300 Wall Ball Shot
► 200 Pull Ups
9-13-14 Sprint Intervals Workout

60m Sprints - on track - rolling start - 9x60m - 8.45, 8.15, 7.97, 7.89, 7.91, 7.78, 7.87, 7.91, 8.20
Back squat 6x3x75% Strength

Back squat 6x3x75%
New Year's Eve WOD Workout

partner WOD

partner 1:

deadlift
SDLHP
push press
power cleans
front squats
wall balls

partner 2:

sit ups
push ups
squats
box jumps
pull ups
DUs
Front Squat Strength

3 x 5

Need a training program?

9-9-14 Sprint Intervals Workout

WOD Workout

Strength Strength

shoulder press Strength

ON-RAMP WOD (DAY 3) Workout

PARTNER WOD 130914 Workout

9-13-14 Sprint Intervals Workout

Back squat 6x3x75% Strength

New Year's Eve WOD Workout

Front Squat Strength