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

WOD Workout

AMRAP x 10 MINUTES
3-6-9-and so on...
Deadlifts @100/70kg
Up-Down Box Jump Overs @60/50cm

RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band above knees. Focus on bracing, lifting, then holding
FRONT SQUATS Strength

Front squat 5x60%, 5x65%, 2x5x70%
All good everything (054) Workout

Amrap 9

7 Push up
7 Pull up
7 Air squat
7 T2b/T2r
”Tug-O-War Workout

5 Rounds For Time:
20 Pull-Ups
5-4-3-2-1 Clean & Jerks

KILOS: 70/45
Etukyykkyproge 7 Strength

7x2 V1

*Samalla kuormalla
Back squats Strength

1) Back squat 5x60%, 3x70%, 2x80%, 2x90%, 1x95%
WOD Workout

AMRAP 25:00 with a partner:
30 Burpees
1k Row
30 USA Swing @ 32/24kg
GOAL: 3+ rounds
Snatch EMOM Strength

EMOM 7 – 1 Snatch @90% of 1RM
Back squat / front squat Strength

1) Back Squat 10x60%, 8x65%, 6x70%, 6x75%, 6x80%
2) Front squat 5x60%, 5x70%, 2x5x75%
Endurance WOD Workout
- Aim for HR zone 1-3
- Scale and rest as needed
- Low intensity and steady pace
20min @ easy pace:
20cal machine
10-14 slamball
2min jump rope
2+2 turkish get up
20 shoulder taps in straight arm plank

Rest 3min

20min @ easy pace:
2min jump rope
60m farmers carry
20cal machine
40m sandbag carry
20sec+20sec side plank

Optional cooldown:
5min erg / tabata of choice

Need a training program?

WOD Workout

FRONT SQUATS Strength

All good everything (054) Workout

”Tug-O-War Workout

Etukyykkyproge 7 Strength

Back squats Strength

WOD Workout

Snatch EMOM Strength

Back squat / front squat Strength

Endurance WOD Workout