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

Weighted negative pull up 5 x 5 Strength

Weighted negative pull up
5 x 5

Aim for 3s slow descent/rep
GHD Sit-ups 5 x 12 Strength

GHD Sit-ups
5 x 12
Keep a neutral spine.
Reach, don't bend!
EMOM 18 min Workout

EMOM 18 min

10-12 WB
30-45" hollow hang
10-12 Russian KB-swings
Farmer's walk 5 x 40m Strength

Farmer's walk 5 x 40m UNBROKEN
Use a supinated grip = palms turned forward
AMRAP 10 min Workout

AMRAP 10 min
20 seated wall balls 9/6 kg
20 box jumps 61/51 cm
AMRAP 10 min Workout

AMRAP 10 min
10 burpees
20 situps
AMRAP 8 min Workout

AMRAP 8 min

10 pushups
10 hollow rocks
Intervals Workout

Intervals 2:1
3 x

2 min burpees
1 min rest
2 min KB-swings 24/16 kg
1 min rest
2 min DU
1 min rest
2 min row for cal
1 min rest
AMRAP 3 min - Strict HSPU Workout

AMRAP 3 min

Strict HSPU, start with max set
AMRAP 3 min - Kipping HSPU Workout

AMRAP 3 min

Kipping HSPU, start with max set

Need a training program?

Weighted negative pull up 5 x 5 Strength

GHD Sit-ups 5 x 12 Strength

EMOM 18 min Workout

Farmer's walk 5 x 40m Strength

AMRAP 10 min Workout

AMRAP 10 min Workout

AMRAP 8 min Workout

Intervals Workout

AMRAP 3 min - Strict HSPU Workout

AMRAP 3 min - Kipping HSPU Workout