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

2. Conditioning Workout

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
Clean & Jerk EMOM Workout

8min EMOM alternating
Odd: 6x Muscle clean + 6x Power jerk, TnG, Unbroken
Even: 6x Muscle clean + 6x Front squat, TnG, Unbroken
Weights should be app. 35-45% from 1RM
WOD Workout

Amrap 15 mins

25 burpees
10 Back squat @ body weight / 0,75% of BW
L-Sit Strength

L-Sit 4 x 24s
Use any platform and/or scaling, but you must remain the hold.
Metcon Workout

For Time:
12-9-6
Hang squat Clean @70/47kg
Burpee Bar MU/ Burpee C2B
10x 3 PS + 3 OHS Strength

10min EMOM
3 T&G Power Snatch + 3 Overhead Squats
AHAFA
5-8 single reps Squat Clean@80-88% Strength

5-8reps, rest 1-2min between:

Squat Clean @80-88% of todays best
2. Midline Workout

For Time:
50 Strict Toes to Bar
WOD ”Green” 180118 Workout
30 sec On/30 sec Off x5 (2min rest between stations)
1. Row
2. Push Ups
3. Split Jumps (Lunges för nya/ovana)
4. V-Ups
5. Burpees
6. Hollow Rocks
7. Arch Rock
8. Goblet Squats 24/16kg
2. Conditioning Workout

4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Need a training program?

2. Conditioning Workout

Clean & Jerk EMOM Workout

WOD Workout

L-Sit Strength

Metcon Workout

10x 3 PS + 3 OHS Strength

5-8 single reps Squat Clean@80-88% Strength

2. Midline Workout

WOD ”Green” 180118 Workout

2. Conditioning Workout