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

Time Trial Workout

Choose one of the following:
Swim: 800 m/y TT
Bike: 15M @ 85%
Run: 2 x 5k @ 90% of 5k TT time... Rest 5-10 min between
Circuit training Workout

Participate in a circuit training session.
No specific programme or time is required. Record some of your experiences in the comments box.
Aerobic work Workout

60 min
Aerobic work
2 min run/1 min walk
9.6 km, 6.28 min/km
HR 132/163
6x2 Strict Shoulder Press Strength

6 sets of 2 reps @90% max
EMOM 10min thrusters 7reps @45kg Strength

EMOM 10min 45kg 7reps
for quality 5 rounds Workout

10 heavy 2xkb deadlifts
40 m front rack carry
Hang Clean/ HSPU Workout

Complete 5 rounds of;

5 Hang power clean @70
5 Strict HSPU
Row 15min Workout

For distance in meters, row 15min.
Helpon päivän metcon 1. Workout

AMRAP 10:

6 ring dips
12 TTB
Helpon päivän metcon 2. Workout

AMRAP 10:

10 push ups
20 DU

Need a training program?

Time Trial Workout

Circuit training Workout

Aerobic work Workout

6x2 Strict Shoulder Press Strength

EMOM 10min thrusters 7reps @45kg Strength

for quality 5 rounds Workout

Hang Clean/ HSPU Workout

Row 15min Workout

Helpon päivän metcon 1. Workout

Helpon päivän metcon 2. Workout