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

Shoulder press Strength

Perform set every 3:30 total 3 times
10 reps @70% of 1 rm.
Clean&Jerk Strength

Every 1.5 min for 12 minutes (8 sets)
2 clean&jerk @60-70%
Midbody work Workout

3 rounds
6+6 windmill
6-12 strict ttb / leg raises
rest 2 min and repeat.
Snatch Strength

snatch
4 x 2

4 x 1
- heavy singles, no fails!
Push jerk + Split jerk (3 sec pause on catch) x 4 sets Strength

4 sets every 90 sec

Push jerk + Split jerk (3 sec pause on catch)

-räkistä ja ei mennä yli 85% Split jerkistä.
Push Press Strength

Push press 2x3 + 3x2

Work up to heavier each set
Team metcon Workout

For time in teams of three:

120 burpee pull ups
- one person does burpee pull ups, one does farmer walk 32/24kg, one rests

Tc: 15 min
Metcon Workout
6 rounds
5 power clean 60/40 kg
5 front squat
5 push jerk
5 bar over burpee
- rest 30 sec between rounds
Askelkyykky taaksepäin tangolla 3x4 Strength

Askelkyykky taaksepäin tangolla 3x4
Bodycast Workout
In 7:00 Window:
1k Row
Remaining time AMRAP: Wall Balls @20/14lbs
- Goal: Hard effort today

Need a training program?

Shoulder press Strength

Clean&Jerk Strength

Midbody work Workout

Snatch Strength

Push jerk + Split jerk (3 sec pause on catch) x 4 sets Strength

Push Press Strength

Team metcon Workout

Metcon Workout

Askelkyykky taaksepäin tangolla 3x4 Strength

Bodycast Workout