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

Floor Press, 3x3 Strength

2s pause at the bottom
Sled drag or farmer's walk 5 x 50 m Workout

Go heavy, rest as needed
Shoulder press 4 reps Strength

Training max means 95% of real 1RM
4 reps @

60% of Training max
70% of training max.
75 % of training max

85% of training max

*no tng reps
*rest 2 min between sets.
Ring skills Workout

MU progressions, front lever progressions, skin the cat
EMOM 8 Workout

Heavy Thrusters
x3
Floor Press Strength

7- 5-3
75%-80%-85%
Weighted Chin-Up Workout

3 x Max Effort
Pick a weight and stick with it, rep range 10-20!
Score is total reps!
Weighted Spred Eagle Workout

Heavier than last week
3x 20
Push jerk Strength

5-4-3-2-1
24.2.2026 Row Intervals Workout

Row Intervals

1 Set :
Row 12:00 Target 105 -108 % @ FTP 20
Recovery Bike 11:00
2 Set :
Row 12:00 Target 108 - 112 % @ FTP 20
Recovery Bike 11:00

Need a training program?

Floor Press, 3x3 Strength

Sled drag or farmer's walk 5 x 50 m Workout

Shoulder press 4 reps Strength

Ring skills Workout

EMOM 8 Workout

Floor Press Strength

Weighted Chin-Up Workout

Weighted Spred Eagle Workout

Push jerk Strength

24.2.2026 Row Intervals Workout