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

Engine Strength Strength

5x3 strict chin ups
Speed Bear Workout

7min AMRAP of following complex

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Engine Strength Strength

Deadlift 5x5
Go by feel keep quality
This and that with kettlebell Workout

A. 5min AMRAP
16 x Kettlebell snatch
10 x Overhead lunges right
16 x Kettlebell snatch
10 x Overhead lunges left

2min Rest

B. 5min AMRAP
12 x KB Clean and Jerk (2 KBs)
10 x Front rack lunges

2min Rest

C. 5min AMRAP
10 x Heavy KB-Swings (2 KBs)
10 x Farmer lunges
WOD 13.4 Workout

3 sets of following: (split in groups)
20/16 cal row
4 trips box push 100/70
20 steps walking lunges (add load if possible)
rest until rower is free again and start new round.
WOD 10.4 Workout

“Swinging Mary”
AMRAP 20
5 HSPU
10 pistols
15 KBS 24/16
Accessory work Workout

3 rds:
8+8 Front rack Lunge
12 Weighted Sit up
Bill Crispy show Workout

21-15-9
Push press 45-55kg/30-35kg
Tuck-up
Deadlift Day 1: 4x4 Strength

Deadlift 4 x 4 @ 60% 1RM, rest 1:00.

Full reset between reps.
Post-Fran; Workout

50 Weighted sit ups / GHD
Cool down:
Run or row 1200 m

Need a training program?

Engine Strength Strength

Speed Bear Workout

Engine Strength Strength

This and that with kettlebell Workout

WOD 13.4 Workout

WOD 10.4 Workout

Accessory work Workout

Bill Crispy show Workout

Deadlift Day 1: 4x4 Strength

Post-Fran; Workout