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

Weightlifting Strength

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @55-75%
Metcon Workout

AMRAP 20
400m Run
Max set of Strict Pull-Ups
Max set of Strict Ring Dips
Deficit deadlift Strength

5 x E2,5MOM
5 deficit deadlift
- leave 2-3 reps in the tank
Bench Press Strength

5x10 Bench or floor press
Partner WOD Workout

Accumulate 2:00 L-Sit Hold

-Then-

5 Rounds For Quality:
40m Handstand Walk
20 Syncro Lunges

-Then-

Accumulate 2:00 L-Sit Hold

*atheletes will divide the time on the L-Sit and distance on the Handstand Walk
core WOD Workout

150cal row
100 situps

100 KB swing 32/24kg
50 t2b

30 Barbell rollout
24 turkish get up 20/12kg

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3 Girls WOD Workout

3 x AMRAP5, 3min rest between

1. "Cindy"
15 Air Squats
10 Push-ups
5 Pull-ups

2. "Annie"
30 DU
15 Sit-ups

3. "Diane"
21-15-9
Deadlifts 100/70 kg
Kettlebell push press 16/12 kg
FBB: Squat & Lower Pull Workout

AMRAP 8 / YGIG round
12 alt. Double KB step back lunge
(2 x 24/16kg)
12 Fatbar deadlift
(2 x 30/20kg)
Conditioning Workout

10 Rounds:
Every 2:30min
3 Deadlift @ 80%
8 T2B
12 Alt DB Sn.22.5/15kg
Hang snatch doubles Strength
In 15 minutes:
- hang snatch doubles (above knee)

Need a training program?

Weightlifting Strength

Metcon Workout

Deficit deadlift Strength

Bench Press Strength

Partner WOD Workout

core WOD Workout

3 Girls WOD Workout

FBB: Squat & Lower Pull Workout

Conditioning Workout

Hang snatch doubles Strength