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

Partner WOD Workout

Partner WOD

AMRAP 20
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Rx: 50/35kg
RX+: 60/40kg
Intervals Workout

4x
New Interval every 5th minute
Alt. A and B (2 of each)

A) 25-30/20-25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 20-25/15-20 Cal. Assault Bike/BikeErg
15 Wall Balls
10 Burpees
Paused AMRAP Workout

4x
4min ON/1min OFF

AMRAP of
12 Push Press 50/35kg
10 Toes-to-bar
12 KB Swings 24/16kg
10 Box Jumps

*countinue next set where you stopped
WOD 5.7 Strength

Front squat 2 x 10
Deadlift Strength

Deadlift
1x8 @70%
2x6 @70-75%
1x4 @75-80%

slowly and controlled touch and go sets
Bench press Strength

BP: 5-3-1 (75%, 85%, 95%)
For time Workout

21-15-9-6

machine
hang power clean@40/30kg
stoh

(Target under 10, Time cap 12min)
”Dream On” Workout

AMRAP 20:
1 Power Clean
1 Burpee Pull-Up
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups
100 Meter Run
...
Add 1 Rep Each Round

Barbell: 60/40kg

*Score = Total Rounds + Reps, count each 100m as 1 rep

Light Option

EMOM20

5-8 Power Clean
3-5 Burpee Pull Up
100m Run
Rest
Bicep blast Workout

6 min finisher (go every 2nd Min )
21’s bicep curl 25/15kg
Warm up Workout

2 rounds
1:30 rope turns
20 walking lunges
20m bear crawl
5 burpee broad jumps
5 wall squats (3sec hold at bottom)
5 hang power snatch with barbell
5 ohs with barbell

Need a training program?

Partner WOD Workout

Intervals Workout

Paused AMRAP Workout

WOD 5.7 Strength

Deadlift Strength

Bench press Strength

For time Workout

”Dream On” Workout

Bicep blast Workout

Warm up Workout