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

WBC, HSPU AND Workout
6 min amrap
- 12 Wallball cleans
- 6 HSPU
- 6 GHD Situps
For quality Workout

4X30 sec. Ring L-Sit Hold – rest 90 sec.

4X15 Strict HSPU (go for a big unbroken set to start, then see how long it takes to complete the 15 reps) – rest 90 sec.
Työntöyhdistelmä Strength

5 x 1 rinnalleveto + 3 saksityöntöä
4X45 sec. L-Sit Hold Workout

4X45 sec. L-Sit Hold – rest 90 sec.
9/28/15 Workout

Front Squat
3x5 with a 1 sec pause at bottom

12-9-6-3
Power Clean 135#
Front Squat 135#
Burpee Over The Bar
DB rows, bench presses and rowing (main site Saturday 190427) Workout
5 rounds for time of
- 7 left-arm dumbbell rows
- 7 right-arm dumbbell rows
- 21 dumbbell bench presses
- 500-m row
Men 50-lb. dumbbells
Women 35-lb. dumbbells
Fran Workout

21-15-9

Thruster (42.5/30kg)
Pull up

(Time cap: 8min)
Metcon 3lap Run, 30 Front Squat, 3 Lap Run Workout

METCON WOD
3 Laps Run (810m)
30 Front Squats at 70% of max cleans
3 Laps Run (810m)
4X500m Row Workout

4X500m Row – all out each set

Rest 1:1
OHS 3x5 + 3x3 with pause Strength

5 sets of 5 reps (load everytime)
Then with the same weight of last set perform:
3 sets of 3 reps with 3 seconds pause at the bottom

Need a training program?

WBC, HSPU AND Workout

For quality Workout

Työntöyhdistelmä Strength

4X45 sec. L-Sit Hold Workout

9/28/15 Workout

DB rows, bench presses and rowing (main site Saturday 190427) Workout

Fran Workout

Metcon 3lap Run, 30 Front Squat, 3 Lap Run Workout

4X500m Row Workout

OHS 3x5 + 3x3 with pause Strength