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

Superset: candle stick lower, skin the cat Workout

5 sets:
1-3 Candle Stick Lower/1-3 Skin the Cat
Part 1: Back Squat Strength

Build to a Heavy Set of 15
Zercher squat Strength

Zercher squat

5 - 5 - 5 - 5 - 5

Use medium weight.
”Dip the Dead” Workout

5 rounds 90s each round

140/95kg Dead Lift 4 reps

max reps ring dips

kesto: 7 min 30 sek.
10 Min AMRAP Workout

4 DB Snatch 22.5/15kg
4 T2B
4 wall balls
8
8
8
12
12
12

Increase by 4 reps each round.
Deadlift & HSPU Strength

4 sets

A) 6 reps Deadlift
- Slowly controlled T&G Deadlifts, stay away from failure

B) 5-8 reps Handstand Pushups (in as hard position as possible, strict, deficit....)
Metcon Workout

EMOM 10
Odd :Rowing x 30s @70-80% effort
Even : 1 arm DB thruster x 5+5reps
Rest 2 min
EMOM 10
Odd : Assault or watt bike x 30s @70-80% effort
Even : KB deadlifts x 10 (2kb)
rest 2 min
EMOM 10
Odd :double unders x 30sec
Even : Burpees x 6-10
Torstai 28.7. Workout

Wod
28 min Emom
Row 15/12cal (tc45s)
Clean and jerk @increasing weight
Bike (echo) /box step up
Rest
Keskiviikko 13.7. Strength

5x 2 Hang snatch @70-80%
Keskiviikko 20.7. Workout

Wod (with partner)
24 min Emom
Soutu 15/12cal (tc45s)
Clean and jerk @increasing weight
Bike (echo) /box step up
Rest

Need a training program?

Superset: candle stick lower, skin the cat Workout

Part 1: Back Squat Strength

Zercher squat Strength

”Dip the Dead” Workout

10 Min AMRAP Workout

Deadlift & HSPU Strength

Metcon Workout

Torstai 28.7. Workout

Keskiviikko 13.7. Strength

Keskiviikko 20.7. Workout