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

Metcon Workout

RX:
3 Round for time:
200m Run
18 Wall ball @9/6kg

Scaled:
3 Round for time:
200m Run

18 Wall ball @6/4kg

TC 6min
Rowing Workout

Row 4 x 1000 m

3 min rest between the sprints. Row at the same speed, so do not try to break PRs.

Post total time.
Back squat 1x2 @70%, 1x1 @ 75%, 1x1 @ 80%, 1x1@ 85% Strength

Record any important details.
Warm up Workout

3 rounds
1:00 ergo
10m over the hurdles
10m tin soldier walking
5 burpee + broadjumps
5 wall squats
:20 HS HOLD
5 muscle snatches with barbell
5 ohs with barbell
Long EMOM Workout

30 Min EMOM
1. 2-3 rope climbs
2. 15m HSW ( hand release or handstand hold )
3. 50 DU’s
4. 10-15 t2b
5. Rest
EMOM x32 Workout

EMOM x32

1) 6-16cal bike
2) 3-6 D-ball to shoulder
3) 6-16cal ski
4) 5-15 pull up
”Goofball” Workout

AMRAP 15:
30 Wallballs
20/15 Calorie Row
10 Power Cleans 60/40kg
15 min 3 liikettä Workout

15min

5-10 leuanveto
10-15 etunojapunnerrus
15-20 kp tempaus
Hang power cleans & STOH Workout

Metcon (time)

2 Rounds for time:
20 Hang power cleans
20 STOH

M: 60kg N: 40kg

Timecap: 8 minutes
Gymnastics & Ergs Workout

Metcon (quality)

4 Rounds, each for time:
20 CTB
15/12 Cal row
15m HSW
15/12 Cal bike
5:00 min send-off.

Need a training program?

Metcon Workout

Rowing Workout

Back squat 1x2 @70%, 1x1 @ 75%, 1x1 @ 80%, 1x1@ 85% Strength

Warm up Workout

Long EMOM Workout

EMOM x32 Workout

”Goofball” Workout

15 min 3 liikettä Workout

Hang power cleans & STOH Workout

Gymnastics & Ergs Workout