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

5x3 Bench Press Strength
- @85%
- Rest 2min
Squat accessory Workout

3x16 Weighted box step-up
- Alternating
- KB on your chest (front rack/goblet hold)
- 90sec Rest

3x superset of:
15 Jump squats + 15 Alt. lunge jumps
- 90sec Rest
- Bodyweight
3x3 Thruster Strength
- 3 heavy sets of 3reps that you can move continuously without pausing
- Rest 2min
3x3 Back squat Strength
- @75%
- 2min Rest
Strength Strength

Pike push up 4x8
Strength Strength

Box step over 5x10
Green 081120 Workout

2 Rounds

A. AMRAP 6
6-12-18-24-...reps
Box Jump Overs
Toes-to-bar
Pushups

Rest 2min

B. EMOM 6
B1. 12-15/10-12 Cal.
B2. 12-16 DB Snatches 22,5/15kg
B3. 30-50 Double Unders

Rest 2min

C. AMRAP 6
5 Pullups
10 Ring Dips
15 Wall Balls

Rest 2min before the second Round
3x10 Lu raises Workout
- Rest 1min btw
5x5 Sots press Strength
- Rest 1min
OHS Workout

EMOM 6:
20sec Bottom hold
- Start with empty barbell and increase weight if you can

Need a training program?

5x3 Bench Press Strength

Squat accessory Workout

3x3 Thruster Strength

3x3 Back squat Strength

Strength Strength

Strength Strength

Green 081120 Workout

3x10 Lu raises Workout

5x5 Sots press Strength

OHS Workout