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

"Central Park" Workout

5 Rounds:
30m Walking Lunge
30 AbMat Sit-ups
30/21cal Row / Assault Bike / 400m Run

TL: 30min
WOD Workout

For time:
30 Power Snatches @60/40 kg
30 Power Clean + S2OH @60/40kg

Timecap: 10 mins
Strength Strength

Front Squat: 5 x 5reps (20mins)
– Build to 5RM
– Goal: perfect form , heavy sets
- 2-3 mins btw heavy sets
"Funny Business" Workout

AMRAP 12:
30 Strict Presses 35/25kg
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Strict Press Strength

Build to a Moderate Set of 3
Cool down / omatoimi Workout

2-3 min light cardio
lat strech x 2+2 min
upper trap with lacrosse ball 2+2 min
Your favourite 30min emom: Workout

1) Row/Assault/Ski...
2) your own movement
3) rest
Maanantai 9.3. Workout

Wod
20 min amrap
2 Bar Muscle up/ 4 C2b/ 8 Pull up
4 Hspu
8 Kb swing 32/24kg
Build Heavy set of Workout

1 x Squat Clean
1 x Hang Squat Clean
1 x Jerk
in 15min
Accessory work Workout

3 rounds
10/10 db row
15 french tricep turns with 2 dumbbells
15 pull overs
rest 1.5-2min

Need a training program?

"Central Park" Workout

WOD Workout

Strength Strength

"Funny Business" Workout

Strict Press Strength

Cool down / omatoimi Workout

Your favourite 30min emom: Workout

Maanantai 9.3. Workout

Build Heavy set of Workout

Accessory work Workout