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

16.4 Open Prep Workout

16.4 Open Prep
Accessory wod Workout

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed
10+10 Workout

20 kierrosta joka 1:30min

10 mave
10 T2B
12min amrap Workout

30 DB hang Power Snatch alt. 22.5/15
12 HSPU
20 Air Squat
Cardio after Wod Workout

30min row/ski/bike/run with clothes sweating
Daily Mobility Workout
The Circuit Workout

For time:

100 KB swings (24/16Kg)
500 m Row
100 KB swings
500 m Row
100 KB swings
400 m Farmers Carry
Strict Pull-up max reps Strength

max reps strict pull-ups
Cliff Workout
21-18-15-12-9-6-6 Sets for Time of
- KB Swings 32Kg
- Barhoppers / DU
- Deadlift 85Kg
- Box jumps 60cm
Begine jede Runde mit ManMakers DB 12Kg
Sets for ManMakers: 10-9-8-7-6-5-4
Back Squat Moderate Triple Strength

Work up to a moderate set of 3 moderate Back Squats

Need a training program?

16.4 Open Prep Workout

Accessory wod Workout

10+10 Workout

12min amrap Workout

Cardio after Wod Workout

Daily Mobility Workout

The Circuit Workout

Strict Pull-up max reps Strength

Cliff Workout

Back Squat Moderate Triple Strength