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

EMOM 10 min Workout

EMOM 10 min

5-7 Ring Dips (--> Dip Stn -> Box Dips x 3)
6-8 Straight Arm KB Pull-overs
Agility 4 RFQ Workout

Agility and spatial awareness practise
4 r f q

10 Windmills
10+10 Knee-hop
10+10 Lateral single-legged deadlift (no weights)
10 Skater jump
10 Plank reach and toe tap
Single-arm Dumbbell External Rotation Strength

Single-arm Dumbbell External Rotation
5 x 4 / arm, AHAFA
Short Core Stamina Workout

Tabata Plank
Rest 1 minute
Tabata Hollow rocks
3 x EMOM 10 min Workout
A) EMOM 10 min

15 situps
10 Burpees
B) EMOM 10 min

15 hollow rocks
10-30 DU/45" SU
C) EMOM 10 min

5-7 pullups
20-30 mountain climbers
EMOM 16 min Workout

EMOM 16 min

200 m row
45" plank hold
12 burpees
hollow hang
EMOM 12 min Workout

EMOM 12 min

7-9 pullups
7-9 pushups
Alternating KB Swings (rus) Workout

Alternating KB Swing
(russian)

5 x 16-26 reps
8 min AMRAP Workout

increasing reps: 1,2,3,4,5,6,7...
PC 30/20 kg
Thruster 30/20 kg
bar over burpee

then directly after do:
2 min maxrep situps
6x1 Pause Snatch Deadlift Strength

6x1 Pause Snatch Deadlift @100% 1RM Snatch
- 20sec Pause Below The Knee
- Rest 2min btw sets

Need a training program?

EMOM 10 min Workout

Agility 4 RFQ Workout

Single-arm Dumbbell External Rotation Strength

Short Core Stamina Workout

3 x EMOM 10 min Workout

EMOM 16 min Workout

EMOM 12 min Workout

Alternating KB Swings (rus) Workout

8 min AMRAP Workout

6x1 Pause Snatch Deadlift Strength