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

9.12.2023 PK Workout

Jog 50-60 Minutes @ HR 2-3
15.10.2023 Partner Workout Workout

By Wodliiga
RestDay! Workout

8:00 Front Squat + Barbell Circuit ( 16.10.2023 )
9:00 Basic Endurance CrossFit

16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 Front Squat + Barbell Circuit ( 16.10.2023 )
High hang snatch Strength

5 x 2 high hang snatch

Weights should feel snappy!
Morning Intervals Workout

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees
WOD Workout

9' AMRAP
3 devil press @2x17.5/10kg
6 pull up
9 push up
Strength Workout

aligator roll 4x5/5

slow kip-swing practice 5x3-5 reps

5' kipping pull up practice

arch pos. slow eccentric pull up 8x1, EMOM style (optional: with extra weight)
Gymnastics Workout

3rnds for quality
2/2 TGU
5/5 push up pos. KB pull through
"20/20"" side plank"

4 sets:
"10-15"" L-sit hang"
6/6 alt. V-up
"30"" rest "

7'AMRAP
1 wall walk
3 pull up
6 push up
Extra Credit 21-09-2023 Workout

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Tib Raises
MIN 2 - :45 Calf Roll
MIN 3 - :45 Child's Pose
5.5.2025 Workout Warmup Workout

Once through

200m Run ( easy pace )
20/15 (cal) SkiErg
200m Run ( Workout pace )
20/15 (cal) Row

Need a training program?

9.12.2023 PK Workout

15.10.2023 Partner Workout Workout

RestDay! Workout

High hang snatch Strength

Morning Intervals Workout

WOD Workout

Strength Workout

Gymnastics Workout

Extra Credit 21-09-2023 Workout

5.5.2025 Workout Warmup Workout