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

30.9.2025 Workout warmup, strength Workout

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike
WOD 9.4.2018 Workout

20 min AMRAP
20 cal row
10 ring dips
12 deadlifts 100/70kg
16.12.2015 - WOD Workout

21 - 18 - 15 - 12 - 9 - 6 - 3 Pull Ups
A cada ronda 200m Run

Time Cap 15'
Strength Strength

3-3-3-3 of:
BB Back Squats
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3 reps
16.12.2015 - Strength Strength
Squat Snatch

2x1 (70%)
1x1 (75%)
1x1 (80%)
1x1 (85%)
1x1 (90%)
Heavy Single
- Se falharem não sobem o peso
14.12.2015 - WOD Workout

TEAM WOD's
WOD A + Rest 1' + WOD B

WOD A - AMRAP 7'
10m Mts Run
5 Wallball
10m Mts Run

Rest 1'

WOD B - AMRAP 7'
10m Mts Run
5 Burpees
10m Mts Run
19.01.2016 - Gymnastics Workout

EMOM 16' (30" ON / 30")

1' Ring Pull Ups Strict
2' Row
3' Ring Dips
4' Handstand Walk
18.02.2016 - WOD Workout

With a Running Clock
A - 0'00 - 7'00 AMRAP
15 Box Jumps
10 Hand Stand Push Up
3' Rest
B - 10'00 - 20'00
Find 3RM Hang Snatch
3' Rest
C - 23'00 - 30'00
Burpees to the death
01.03.2016 - WOD Workout

7 Rounds 3' each

200m Run
1 Snatch
1 Hang Snatch
1 Overhead Squat
26.02.2016 - WOD Workout

Every 5' - 5 Rounds

200m Row
Box Jump Over (40/50/60/70/80)
10 Ring Dips
20 Burpees