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

WARM-UP Workout

2-3 rounds:
10 Plate GTOH
10 Russian Twist
10 Burpee to Plate
10 Hollow Rock

Banded Thoracic Flow video
Strength Strength

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.
Rowing and Running Workout

6 x 2min ON/OFF
- Rowing for distance

5 min Rest

6 x 2min ON/OFF
- Running for distance on skillmill

Try to keep the same pace thru both exercises. Hit this hard and keep it challenging.
Torstai 28.11. Strength

Pause back squat
5x2 v2
(without belt)
Tabata this Workout

“Tabata this”

With a running clock in 24 minutes

Tabata ROW
1min rest
Tabata AIR SQUAT
1min rest
Tabata PULLUPS
1min rest
Tabata PUSHUPS
1min rest
Tabata SITUPS
EMOM 6 Workout

EMOM 6
1. Waiters Carry w/ Plate 25/15kg
2. Double Unders
Handstand practise Workout

20 min handstand progressions, record what was easy and which needs more work.
For time Workout

15-12-9-6-3:
Thruster
C2B

Time cap: 8min.

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg
Blackburns Strength

3 x 10+10 rep AHAFA
"Grim Reaper" Workout

AMRAP 5:
21-15-9:
Overhead Squats 40/30kg
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters 40/30kg
Chest to Bar Pull-ups

Need a training program?

WARM-UP Workout

Strength Strength

Rowing and Running Workout

Torstai 28.11. Strength

Tabata this Workout

EMOM 6 Workout

Handstand practise Workout

For time Workout

Blackburns Strength

"Grim Reaper" Workout