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

Quality Round Workout

1 Rounds for quality
15-20sec Top of Ring Dip
30secc Hollow hold
15-20sec Bottom of Ring Dip
15-20 Hip extensions
Back squat 10x3 Strength

Back squat 10x3 @67,5%
Gator Workout

Complete 8 rounds for time:
5 front squat
15 push up
EMOM 10 - 3-5 Deficit HSPU Workout

EMOM 10 - 3-5 Deficit HSPU
10 kierrosta: 5 raakarive / 15m zercher yoke carry Workout
10 kierrosta aikaa vastaan:
- 5 raaka rinnalleveto @bw
- 15m zercher yoke carry @bw
Aerobic work Workout

60 min
90 sec run, 60 sec walk
8.7 km
132/158
7.00/5.01 min/km
Pullups Workout

Pullups 5 x 5
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.

Need a training program?

Quality Round Workout

Back squat 10x3 Strength

Gator Workout

EMOM 10 - 3-5 Deficit HSPU Workout

10 kierrosta: 5 raakarive / 15m zercher yoke carry Workout

Aerobic work Workout

Pullups Workout

Assault bike and Row Intervals Workout

4x15 Thrusters Strength

12/12/2016 Workout