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

Conditioning 16-06-2022 Workout
AMRAP 4:00
Sled Hand Over Hand Pull / Sled Push
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups
- Rx+: Strict Handstand Push-ups for push-ups
- Can complete in any order, can also partner up for the sled worrk
Strength 16-06-2022 Workout

Floor Press
8 x 3. Every 60s.
- These are speed focused reps, so pick a weight that avoids grinding.
- Grip your choice today
Quality Focus 13-06-2022 Workout

3 Rounds:
6 Snatch Grip Pendlay Rows
12 DB Renegade Rows
25 Band Face Pull-aparts
- Rest 2-3:00 between rounds
- Goal: Tough effort, but shouldn't feel like a WOD. No score today.
Metcon Workout

5 Rounds for time:
10 Ring dip
10 Power clean (60/42,5)
1min rest
Kuppipitotabata Workout

8x20/10s
Lauantai 28.5. Strength

Every 90s x 6
1 Squat clean + 2 split jerk @ 70-75%
5 rds Workout

A1 Bench Press 5
Rest 180s
A2 Gorilla row 5+5
Rest 180s
Green 151120 Workout

10x
2min ON/2min OFF

AMRAPs

A. 10/7 Cal. Row
5 Burpee over Rower

B. 7 Toes-to-bar
7 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 4 Devils Presses
8 Box Jump Overs

E. 4 Handstand Pushups
8 Wall Balls
Strength 02-06-2022 Workout

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s
HSW skills for 15 min. Workout

15 min skills for HS walk:

5+5 raises to free HS or against the wall - use both legs to jump up
10 weight shifts back against the wall
7-10 in&out walks - legs on the box
2-5m HS walk/assisted HS walk/wall walks