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

27.12.2018 Workout

High hang squat snatch

6x1@70-
27.12.2018 Workout

Snatch drop

5x2@60-
27.12.2018 Workout

Snatch grip push jerk
5x3@70%-
On-ramp test Workout
150 single rope jumps

21-15-9
- Air squat
- Push-up
* Ring row

150 single rope jumps
Partner metcon AMRAP 40 Workout

100 DU
40 Wallball (20/14)
40 Box jumps (60/50cm)
40 Pull ups
40 Thrusters (42,5kg/30kg)
40 Bar over burpees
Santa’s Bingo Workout
Power Snatch double Strength

WEIGHTLIFTING

EMOM x6
Power Snatch double, drop and go

RPE 3-4, go by feel
Optional accessory Workout

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) Bottom Half + Top Half + Full Strict TTB (pick a rep scheme that is challenging but doable)
2) 20-30 Wall Facing Shoulder Taps

RPE 3-4
Station x 3 Workout

Every minute on the minute for 12 minutes (4 sets of each):

Station 1 – Ring Rows x 8
Station 2 – DB Split Stance 75° Presses x 8
Station 3 – DB Biceps Curls x 8
Quick Workout

QUICK ATTACK!

5 Rounds of Run
50 DU’s or 150 SU’s
3 x 20 m sprint w/ 20m walking rest
30 Box Jumps (50/60cm)
3 x 20 m sprint w/ 20m walking rest
50 DU’s or 150 SU’s
5 Rounds of Run

Nopeutta!! :)