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

Partner WOD A Workout

10min amrap
Row distance
-change every 250m
You go I go

rest 2min
Morning Intervals Workout

4x
New every 8th minute

A) 20/15 Cal. Row
15 Box Jump Overs
15/10 Cal. SkiErg
14 DB Snatches
10 Burpees

B) 20/15 Cal. Row
15 Box Jump Overs
15/10 Cal. Assault Bike
14 DB Snatches
10 Burpees
WOD Workout

For time:
100 USA Swing @ 24/16kg
800 Meter Run / 750m Row
75 Overhead Squats @35/25kg
800 Meter Run / 750m Row
50 Box Jumps Overs
800 Meter Run / 750m Row

Timecap: 30min
Olympic lifting Strength

EMOM 10
Power Clean x2
- reset on each rep
- add weight each min
- work on speed, fast elbows
Tuesday 3rd April 2018 Strength

Strength

Front Rack Lunges

8-8-8-8-8-8"

aim for an overall greater volume than last week
Amrap 8min Workout

2-4-6-8-10-12..
HSPU
1-2-3-4-5-6-7..
Clean 83/55kg
Wod Green 01092019 Workout

40 min AMRAP

60 du's
50 kb swings
40 box jumps
30 pullups
20 hspu
10 tgu
20 ttb
30 kb/db snatch
40 burpees
50 cal on row/ski

Start from the beginning when finished.
Bench Press 3x3 90% 3RM Strength

Voima 2
Bench Press 3x3 90% 3RM
EMOM 8 Workout

Even: 10 Slamball sit up
Odd: 10 Explosive leg raises (hanging)
Optional Accessory Work Workout

Optional Accessory work

3x10 (5/arm) One arm DB bench press
3x10 (5/arm) One arm ring row

Need a training program?

Partner WOD A Workout

Morning Intervals Workout

WOD Workout

Olympic lifting Strength

Tuesday 3rd April 2018 Strength

Amrap 8min Workout

Wod Green 01092019 Workout

Bench Press 3x3 90% 3RM Strength

EMOM 8 Workout

Optional Accessory Work Workout