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

Back and Shoots Workout

Back Squats: 1/10;1/15;1/20 (135, 115, 155, 115, 165, 115)

WOD: For Time
30 HSPU
30 Shoot Through
30 T2B

Got a little lazy on the back squats. But after the WOD I felt I had done enough. And when I'm done... I'm done. Three snaps, a twist and a kiss. Errr-hurrr.
1 RM Strict Press 1 RM Strength

There is no description for this WOD as it is stat.
4-6-11 WOD Workout

20 min AMRAP
400m Run
25 Wallball 20/14

5 rounds plus 200m
Deadlifts and Burpee Pull-ups Workout

1-1-1-1-1 press

then…

12 deadlifts (225/155)
12 burpee pull-ups

3 rounds
HSPU and Sprinting Workout
- HSPU scaled to pike push-up on 20" box
1 handstand push-up
100m sprint
2 handstand push-ups
100m sprint
3 handstand push-ups
100m sprint
…4….5….6

AMRAP 15

score = last completed set of HSPU = 10
A good time Workout

For time.

50 x Burpee pullups - 5:21
1 min rest
50 x Pullups - 4:07
1 min rest
50 x toes to bar - 3:52
Sleep
"Klepto" Workout

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

scaled to 95 pound sq cl
Fotball Workout

Spelte fotball på jobb 2vs2 i ca 60 min
Single Swing Squat Workout

3 rounds for time of:

100 Single Under Jump Rope
21 KB Swings (50lbs)
15 Over Head Squat (45lbs)

Time: 24:26
Geoff's forearm burner Workout

AMRAP 20 minutes in 10kg vest
30 Double Unders
10 Hang Snatch @ 40kg
10 Toes To Bar
88m farmers carry @24kg each arm

Need a training program?

Back and Shoots Workout

1 RM Strict Press 1 RM Strength

4-6-11 WOD Workout

Deadlifts and Burpee Pull-ups Workout

HSPU and Sprinting Workout

A good time Workout

"Klepto" Workout

Fotball Workout

Single Swing Squat Workout

Geoff's forearm burner Workout