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

9.1.2026 Bench Press Strength

Bench Press

6-5-4-3-4-5-6

Send Off 3:00
7.1.2026 Deadlift, Wallball, Wall Walks Workout

AMRAP 10

15 Wallball Shots 20/14p
10 Deadlift 80/60kg
2 Wall walks
Shoulder Press 6-6-6 Strength

AHAP, but sets as close to each other as possbible. Do NOT "build up" to a 6RM/last set!
Michael Workout
3 rounds:
- 800 m run
- 50 back extensions
- 50 sit-ups
Resources

Video
30 min EMOM Workout
30 min EMOM
1. 2-4 TGU
2. 6-10 box jump
3. 20 kb swing 32/24 kg
4. 12/10 cal row
5. rest
Front squat Strength

Front squat 5x3 @ 85%
Week 5

We are almost there. This will be tough! All sets at the same weight. If your moving well and it feels good you are definitely on for a PR in the coming weeks.
Front Squat Strength

4-8 sets
3 Front squats 1 min rest 80% feeling and same weight if possible. Leave 1 good set in the tank
Day 12.1 Strength

Build up to 3RM Back Squat
Weighted Chin-Up Workout

5 - 5 - 5 - 5

AHAP
Push&Pull Workout

EMOM 10

12 Inverted Row
12 Deficit push-ups

Need a training program?

9.1.2026 Bench Press Strength

7.1.2026 Deadlift, Wallball, Wall Walks Workout

Shoulder Press 6-6-6 Strength

Michael Workout

Resources

30 min EMOM Workout

Front squat Strength

Front Squat Strength

Day 12.1 Strength

Weighted Chin-Up Workout

Push&Pull Workout