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-
Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout
Aikaa vastaan:
500m soutu
5 burpee
50cal Assaultbike
5 burpee
400m soutu
5 burpee
40cal Assaultbike
5 burpee
300m soutu
5 burpee
30cal Assaultbike
5 burpee
200m soutu
5 burpee
20cal Assaultbike
5 burpee
100m soutu
5 burpee
10cal Assaultbike
5 burpee
100m SkiErg
5 burpee
10cal BikeErg
5 burpee
200m SkiErg
5 burpee
20cal BikeErg
5 burpee
300m SkiErg
5 burpee
30cal BikeErg
5 burpee
400m SkiErg
5 burpee
40cal BikeErg
5 burpee
500m SkiErg
5 burpee
50cal BikeErg
5 burpee -
Every 5 min x 3 Workout
Every 5 min x 3 (total 15 min)
12 toes to bar
10 box jump 50/60cm
8 push press 60/40kg
6 devils press 25/16kg
20 cal ergo -
Warm up and strength Workout
3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press4 rounds for quality
20 barbell curls
15 tricep extensions with DB
10 strict press
1:00 plank -
Incline bench + row + fly 3*8 each Strength
Incline bench press
Barbell row
Reverse dumbbell fly3*8 each
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Warm up, WOD and cool down Workout
3 rounds
10/8 cal bike or row
10 good morning
10 DB push pressSpend 8:00 warming up pull-ups thrusters.
EMOM x 15
Min 1: 10 burpees
Min 2: 10 pull-ups
Min 3: 10 thrusters 95/65Cool down
5 rounds
1:00 easy row or bike
Farmers carry up and down gym (lightweight) -
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HSPUFokus Workout
A: Hspu 5x5 @30A1
B1: Lat pull downs 3set
B2: Floor press 3set
C: SA Cable triceps push downs 1set -
Bike, løb og snatches Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 11 h, x 6
Strength & conditioning
Metcon: x 1
Aer: x 1, 60 min
Squat: 1600 kg
BB: x 2Gymnastics:
MU - 44
BMU - 18
Bfly - 75
BCTB -
HSW - 70 mRecovery:
Sleep 2/7
Avg. 23:35
Avg. 7 h 35 min
EA -