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-
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Warm up + WOD + abs Workout
3 rounds
10/8 cal bike or row
10 air squats
10 DB pressSpend 5 mins warming up thruster weight
WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.Not for time:
3 rounds
15 weighted sit ups
15 v ups -
Corejumppa numero 2 Workout
Selänojennus GHD-penkissä 15-20 toistoa
Kuppipito (15-30sek)3 kierrosta
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Upper body building Workout
A: 8min emom
X3 clapping push ups
B: Strict Hspu 5set
C1: Strict chin ups 3set
C2: Dips 3set
D: Preacher curl z-stång 2set
E: Triceps push downs 3set -
"The Spins” Workout
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault BikeOn the Minute: 6 Alternating Dumbbell Power Snatches (50/35)
Kilos – (22.5/15)
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Bench press jugg 8 nr1 Strength
A: 8min emom 3x Banded squat jumps
B: Bench press 8x5@ 65%, sista setet Amrap
C1: Hang Snatch pull 3x3
C2: Straight bar over head triceps extension 3set
D: Front squat 3x5
E: Strict chin ups 3set
D: Sled sprint 6x2x10m -
27.10.2023 PK Workout
90 Minutes HR 1-2 ( Gray - Blue )
You can change Ergos as you like.
After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills
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Kotitreeni WOD Workout
