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 08-12-2021 Workout
EMOM x 30:00
Minute 1: 45s Row
Minute 2: 45s Walking Lunges
Minute 3: 45s Devil's Press @ light / or single DB
Minute 4: 45s Sit-ups (style your choice)
Minute 5: 45s Alt. Box Step-ups @ lowish box
- Goal: Sustainable pace. You should be able to work for all intervals consistently for 45s with plenty in the tank. -
Gymnastics 29-07-2022 Workout
8:00 Rope Climb
- Accumulate as many reps as you can safely
- Options: legless, regular, halfway target, rope hang strict knee tucks -
Conditioning 21-12-2022 Workout
EMOM x 21 MINUTES
MIN 1&2 - AMRAP of...
7 Wall Balls
5 Strict Handstand Push-Ups
3 Front Squats @70/47.5kg
MIN 3 - Rest- Pick up where you left off at the beginning of each AMRAP.
- HSPU Option 1: Pike Push-Up. Option 2: DB Push Press
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Gymnastics 27-07-2023 Workout
EMOM x 8 MINUTES
Unbroken Toes to Bar / Kipping Knee Raises- Rep Options: ADV: 7-9+, INT: 5-7, BEG: 3-5
- Aim to be consistent across the 8mins.
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Strength 29-07-2022 Workout
A) Split Stance Landmine Press
3 x 8 each; rest 1:00
- Do weaker arm firstB)
Superset x 3 sets
Single Arm Offset Ring Row w. Rotation x 8 each
Rest 60s.
Hollow Body Push-Up x Max reps with form
Rest 60s.Push-Up
- Slow and controlled
- Fully round upper back at top of each rep
- Option: Box Hollow Push-up -
Rapunzel Workout
PERFORMANCE
2 x 8:00 AMRAP; rest 2:00 between
2 Rope Climb
2 x 15m Shuttle Run*
:30 Double KB Front Rack Hold @heavy
FITNESS
2 x 8:00 AMRAP; rest 2:00 between
1 Rope Climb or 3 Floor to Stand
2 x 15m Shuttle Run*
:30 DBL DB Front Rack Hold @moderate/heavy*Increase Shuttle Run each round by 15m. Resets to 2x15m for the start of second AMRAP
- RPE 7
- Video: https://vimeo.com/807847526 -
Olympic Lifting 03-12-2021 Strength
Power Clean
4 x 2 @ approx 85% of 1RM; go every 1:30
- Drop and reset each rep.
- Final week, aim a bit heavier than previously. -
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28.8.2024 Press & Scull Crushers Workout
5 Rounds x Every 3:00
3 Strict Press BHD Neck Snatch Grip
6 - 8 Scull Crushers -
CF Seppä - Team WOD 27.11 Workout
Teams of 2 or 3
One works at a time4 Rounds. Split anyhow.
9 Hang squat cleans 40/30
7 T2B
5 Burpee over bar
-2 min rest-
5 Rounds. Split anyhow.
15 Cal erg
21 Db snatch (alternating)
28 Air squats
-2 min rest-
4 Rounds. Split anyhow.
12 Pull ups
15 Wall balls
18 Hr Push ups