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

For Time; KB Swings, Wallballs and Box jumps Workout

40 - 30 - 20 - 10 reps
Kettlebell swing (1,5/1P)
Wallball (20/14 kg)
Box jump (60/50 kg)
For time; 700/70/7 Workout

700m Row
70 x OHS (20/15kg)
each time bar touches the ground, do 7 Burpees
Midline work Workout

3 rds:
10-20 V-sit up
15-30 Back extension (with box)

And then...

60-90s. Holllow rock
Morning Intervals Workout

New Interval every 4th minute

2x
20/15 Cal. Row
+
A) 12 Wall Balls
7 Box Jump Overs

B) Sled Push
Sled Pull
Farmers Carry

C) 12/8 Cal. SkiErg
10 Target Burpees

D) 12/8 Cal. Assault Bike
10 DB Snatches
Morning Intervals Workout

A) 3x
2min ON/2min OFF
Row 500/400m + AMRAP Burpee

B) 3x
2min ON/2min OFF

1) ME Assault Bike
2) ME SkiErg
3) ME Shuttle Run

C) 3x
4x30sec ON/30sec OFF

1) Farmers Carry
2) Sled Push
3) Box Jump Over-lane
Hand Stand Push Up Workout

3 rds:
HSPU:
Max reps Unbroken!
Rest 90s.

(if you can do over 15 reps, do it with deficit)
Snatch + OHS 4x(3+3)x65% Strength

Snatch + OHS 4x(3+3)x65%
WOD 20.7 Strength

Clean complex:
E2MOM x 8
1 squat clean (floor)
1 hang squat clean
1 front squat
Press/DB or KB Row Strength

Alternate 4 sets:

6 Press, AHAFA
8+8 Single Arm DB/KB Row

Rest as needed, scale if needed
Assault or Row: 7 rounds: 20sec Hard, 40sec Easy Workout

Assault or Row:

7 rounds: 20sec Hard, 40sec Easy

Need a training program?

For Time; KB Swings, Wallballs and Box jumps Workout

For time; 700/70/7 Workout

Midline work Workout

Morning Intervals Workout

Morning Intervals Workout

Hand Stand Push Up Workout

Snatch + OHS 4x(3+3)x65% Strength

WOD 20.7 Strength

Press/DB or KB Row Strength

Assault or Row: 7 rounds: 20sec Hard, 40sec Easy Workout