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

Mary Workout

"Mary"
20 min. AMRAP
5 Handstand push-ups
10 1-legged squats (Alternating)
15 Pull-ups
12 Min Clean & Jerk Emom Workout

1 squat clean and split jerk
7 RPE

Or add 1-3kg from previous. No stress If you haven't done this
Basement PK Workout

40min
Rounds of:

600m Row
5 Tall Clean
7 Push jerk
9 KB Swings (Russian)

@easy pace- keep your HR low
Shoulder press 4 x 6 Strength
In 15 minutes:
- shoulder press 4 x 6
2RM Power Snatch Strength

Find your 2 rep max in 15 min.
Hang clean Strength

Hang clean
5x2 75%
Back squat 6x6 Strength

AHAFA

Same weight through all sets. Perfect form.
Skill: Kipping Workout
Progressions
1. Hollow body
1. Hollow body rock
1. Bar kipping
Use the 60 seconds table:

3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s
Bench press Strength

Bench press: 3x3
Wendlers 5-3-1 - Bench Press Strength

Wendlers - Week 1
Bench Press
5, 5, 5+

Need a training program?

Mary Workout

12 Min Clean & Jerk Emom Workout

Basement PK Workout

Shoulder press 4 x 6 Strength

2RM Power Snatch Strength

Hang clean Strength

Back squat 6x6 Strength

Skill: Kipping Workout

Bench press Strength

Wendlers 5-3-1 - Bench Press Strength