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

Warmup Workout

3 Sets NFT
20sec Wall Facing Shoulder Taps
20sec Wtd Single Arm Active (hold DB in off hand)
10 Rower pike up
30sec Tuck L-Sit on Parallettes
EMOM 30min Workout

Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)
Strength Workout

Ring row 4x15
Warmup Workout

3 Rounds Not for Time
AB .4/.3 Miles
15m Duck Walk (Hold a KB in Goblet Position)
12 Wall Facing Shoulder Taps
Pistol squats Strength

Pistol squats
3x8 alternating
Lördag 8/10 2016 Workout

MCW Garage Games

Inget pass idag om ni inte ska ara med och tävla!
Handstand skills Workout

Work on your handstand progressions
Team amrap Workout
Team of three:
- 10min max Sled Push (25kg/15kg)
- 4min rest
- 10min max DB Pushup Box Overs (35lbs/25lbs)
- 4min rest
- 10min Cal Row
Hietsu Run 4 time Workout

Run your ass off!!!
15-30-45 Workout

Run 400m
15 Clean & Jerk
Run 400m
30 TTB
Run 400m
45 WBS
Run 400m
45 KB Swing
Run 400m
30 HSPU
Run 400m
15 f/r Walking Lunges
Run 400m