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

Run 3/4 Mile and a Grace Workout

3 Rounds of
400m Run
10 Clean & Jerk 60/40kg
6 rnds lift Workout

6 rnds

1 squat clean
2 front squat
1 split jerk

Use 80 % 1 RM c&j
Metcon Workout

• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Bar Muscle Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.
Murto I Workout

6 rounds:
2 min Assault Bike
1 min Snatch (2x2 position)
2 min Ski Erg
1 min KB Clean & Jerk 4 per hand
2 min Row
1 min Box Jump (6-8)
Seated shoulder press 5x2 Strength

Seated shoulder press 5x2
Core for quality Workout

5 Rounds for Quality of:

20 GHD Situps
10 Back Extensions 20kg
5 GH Raises
Bench press 22RM Strength

Find your 22rm in bench press
Back squat pyramid Workout

10,9,8,7,6,5,4,3,2,1
15x1 Hang power clean Strength

15x1 Hang power clean start @65% of max, add every 3 if successful
Wod 2 05102016 Workout

For time (cap: 10 min) of:
- 250 m run.
- 21 pull-ups.
- 250 m run.
- 15 pull-ups.
- 250 m run.
- 9 pull-ups.

Need a training program?

Run 3/4 Mile and a Grace Workout

6 rnds lift Workout

Metcon Workout

Murto I Workout

Seated shoulder press 5x2 Strength

Core for quality Workout

Bench press 22RM Strength

Back squat pyramid Workout

15x1 Hang power clean Strength

Wod 2 05102016 Workout