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

Accessory Work Workout

4 sets, rest 1-2min between movements

15-25 GHD Sit-Up
5-10 Strict Chest to Rings Pull-Up
For time Workout

21 Bar facing Burpees
21 Power Cleans (60/42.5)
21 Bar facing Burpees

(Time cap: 6min)
25.9.2017 Workout

EMOM 12
a) 15 panded pull down
b) 6+6 KB single arm row
c) hollow hold
26.9.2017 Workout

Fot time:

with partner
12 000m rowing.

ALL OUT!

Individual work/rest 1:1
2. Conditioning Workout

EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row
15min EMOM: FRWL, KB STOH, KBS Workout

15min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 10 KB STOH
3) 10 Russian KBS

Use 2 KBs on each movement. Go AHAFA.
Engine Strength Strength

Thruster 3RM 20 Mins to build up.
9.9.2017 Strength

Pendlay row

5x5,add 2,5-5kg more than last week.

Btw sets ME unbroken supine bodyrow.
2. Conditioning Workout

21-15-9:

DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row
21-15-9 Metcons Workout

21-15-9

Power Snatch 50/35kg
Bar over Burpee
TTB

This is for time. Scale if needed.

Rest 7min

9-15-21

TTB
Bar over Burpee
Power Snatch 50/35kg

This is for time. Scale if needed.

Need a training program?

Accessory Work Workout

For time Workout

25.9.2017 Workout

26.9.2017 Workout

2. Conditioning Workout

15min EMOM: FRWL, KB STOH, KBS Workout

Engine Strength Strength

9.9.2017 Strength

2. Conditioning Workout

21-15-9 Metcons Workout