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

Bent Over Row Strength

5x10/10 bent over row
Kettlebell or db
Keep it smooth and pull to the hip
Metcon Workout

6 Rounds
Every 3:30min
250m Row
6 Devils Press 22,5/15kg
Weighted pull up Workout

Weighted pull up

4x3

Week1. 5-10kg in tank
Week2. 2,5-5kg in tank
Week3. 0-5kg in tank

scaled 4 x 4-6+ strict pull up
Post-Workout Workout

Every 3:00 x 5 Sets of:
30m Hill Sprint
Clean&Jerk Strength
6-8 x clean&jerk (2+2)
- add weight until heavy but manageable
Post-Workout Workout

Accumulate 50 reps each For Quality:
Barbell Good Morning
Banded Pull-Apart
Crossfit Friend Workout

Working in Teams of 2; YGIG
3 Rounds for time;
50 Sit ups
50 Wall Balls
50 Box Jumps
50 KB Swings
50 CAL Row

Time Cap 28 Mins
Back Squat Strength

4 x 8-12 back squat
- 2sec eccentric
- rest as needed
Bike Intervals Workout

Work/rest 1:3

1:30 damper 2-3
1:00 damper 6-7
00:30 damper 10
20x1 Snatch Strength

20x1 Snatch (Full)
• Work with 60%+ weights, add if it feels good.
• Go every 30-60sec. (within 15min all 20reps

Need a training program?

Bent Over Row Strength

Metcon Workout

Weighted pull up Workout

Post-Workout Workout

Clean&Jerk Strength

Post-Workout Workout

Crossfit Friend Workout

Back Squat Strength

Bike Intervals Workout

20x1 Snatch Strength