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

Endurance Workout

45 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR
franeee Workout

thrusters and pull ups for time
Metcon - TBD Workout

Tarkennus tulee alkuviikosta
intervals Workout

3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00
Ninjat 14-16v WOD Workout

13 min AMRAP

50 cal soutu
40 wall ball
30 pistoolikyykkyä

loppuaika AMRAP HSPU

Skaalaus

40 cal soutu
30 WB
20 pistooli
loppuaika etunojapunnerruksia
Gymnastics Workout
Pull up strength work
- extra weights
- strict core work on bar and floor
- heavy push up variations
Superkids: karhukävely, kyykky ja PEP Workout

5 x
40 m karhukävely
10 täydellistä kyykkyä
5 PEP
Warmup Workout

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00
Strength Strength

• 6-6-6-6-6 of:
BB Deadlifts
85-90% 8RM
Squat Worx Workout

Work on your squat form. Getting into the right position is the key. Be explosive. Rest a lot.

Need a training program?

Endurance Workout

franeee Workout

Metcon - TBD Workout

intervals Workout

Ninjat 14-16v WOD Workout

Gymnastics Workout

Superkids: karhukävely, kyykky ja PEP Workout

Warmup Workout

Strength Strength

Squat Worx Workout