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-
11.6.2026 Run Intervals ( Deload Cycle ) Workout
Run
3 x 800m ( Bike 3 x 2000m )
rest 2:00 between sets.
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Basic strenght II Workout
12 x e75s: @ moderate weights
1) 6-8 BB cyclist squat
2) 6+6 1-leg KB deadlift
3) 8-10 DDB bench press
4) rest -
Partner Workout Workout
With a Partner
AMRAP 8
“I Go, You Go”
6 Front Squats 60/40kg
4 Bar Facing BurpeesRest 2min
Max Cal. In 10 min on a machine
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5 kierrosta: wall-ball / c&j / tempaus Workout
5 kierrosta aikaa vastaan:
- 12 wall-ball 3m (N 6kg / M 9kg)
- 6 rinnalleveto ja työntö (N 35kg / M 50kg)
- 12 wall-ball
- 6 raaka tempaus (N 35kg / M 50kg)
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MURPH Workout
Ingen tränare idag så ni får stå för egen uppvärmning.
”Murph”
1,6km run
100 pull ups
200 push ups
300 squats
1,6km run
If you have a west wear it!”Mellan Murph”
800m run
50 pull ups/ring rows
100 push ups/knee push ups
150 squats
800m run”Mini Murph”
400m run
25 Ring rows
50 push ups/knee push ups
75 squats
400m runFör er som inte vill springa 4x400m och har koll på trafiken(kräver att ni korsar vägen 2-3ggr finns här en karta. (https://cdn.wodconnect.net/uploads/comment_upload/image/9758/1d2d03882e34ec9f990fc61dbc4655ad2eda496c5fce256d6e85fbebc21bab95.jpeg)
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AMRAP 12 Workout
160-m run
8 hang squat cleans (35/52,5 kg)
4 wall walksScaled WOD
AMRAP 12:
160-m run/10cal ergo
8 hang power cleans
4 inchworm + push-ups from the knees -
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TABATA: C & STOH raakana riipusta 15/20kg Workout
AMRAP
8 x 20sek työ / 10sek lepo:
N 15kg / M 20kg
Lepovaiheen aikana tankoa ei saa laskea maahan tai telineeseen. Pidä tanko joko riipussa tai olkapäillä(ei niskassa).
Tulos on kaikkien toistojen yhteismäärä.
