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

Strength Workout

superset, 4x 5/5 renegade row
8/8 russian twist

deadlift 3x3 @ rpe 8
WOD Workout

5 rnds for time
12 alt. DB snatch @20/12.5kg
9 squat w. DB on shoulders
6 pull up
Push press Strength

5 x 3
Nocco challenge Workout

10x400m run, between rounds 20x biceps curl
1 Minute movements X 3 rounds Workout

1 minute body length broad jumps
1 minute rope climbs
1 minute pistols
1 minute knees to elbows
1 minute burpees
1 minute rest

3 rounds
MachoBike EMOM Workout

E2MOM 20cal Echo bike
E1MOM 1rnd Machoman

Moderate loading, Machoman should be unbroken.
Bench press 3x7 Strength

A: Bench press 3x7, amrap sista setet
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: Reverse DB Shoulder flys 2set
C2: BB skull cruschers 2set
WOD 16/04/19 Workout

9 RFT

10 Double DB C&J 22,5/15

10 Box Jumps Over

10 Sit Up with MB 9/6
29.9.2023 Back Squat Strength

Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%

Rest 1 - 2 minutes between sets.
Shoulder press Strength

Wendler 3-3-3

Need a training program?

Strength Workout

WOD Workout

Push press Strength

Nocco challenge Workout

1 Minute movements X 3 rounds Workout

MachoBike EMOM Workout

Bench press 3x7 Strength

WOD 16/04/19 Workout

29.9.2023 Back Squat Strength

Shoulder press Strength