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

Ball over wall Workout

5 rounds for time
Row (500-400-300-200-100m)
D-Ball (40/35kg) over wall + burpee wall over
Metalclub PN OT 1-4 Strength

3-4 × 1 Snatch

Kivan tuntuinen paino
Nowhere Fast Workout

For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 70/47.5kg
D. Odd-Object Conditioning Workout

3 RFT:

15m HSW
40m sandbag bearhug carry @150lbs
10 sandbag over yoke + jump over yoke

split the HSW distance in 4 section. When fail during HSW, start from the previous section
Strong Core Workout

3 rounds
20s ON 1min OFF
1) Parallette L-sit
2) Supine Hold in GHD
Ring Dip 5 RM Strength

if ring tests are done do:
5 x 5 rep or 4 x 15 sec hold + 5 box dips
BASICS CLASS - squat, rings, KB-swings Workout

air squat
ring dip
KB-swing
Maanantai WOD Workout

EMOM 10
1 + 1 + 1
Power Clean + Clean + Push Jerk

3 Rounds
30x DU
10x Devil Press (15 / 22,5kg)
400m Run
Rest 2min between rounds
Shoulder press Strength

2x5 @ 70%
2x2 @ 80%
- Then use 6 mins to find heavy 3 Rep set
Ninjat 14-16v WOD Workout

Every 3 min for 3 rounds

30 DU + 1-3 ring MU / 5 jumping MU

3 min rest

Every 3 min for 3 rounds

30 DU + 5-10 m handstandwalk

Need a training program?

Ball over wall Workout

Metalclub PN OT 1-4 Strength

Nowhere Fast Workout

D. Odd-Object Conditioning Workout

Strong Core Workout

Ring Dip 5 RM Strength

BASICS CLASS - squat, rings, KB-swings Workout

Maanantai WOD Workout

Shoulder press Strength

Ninjat 14-16v WOD Workout