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 30 Workout

1) 12 db box step-overs
2) 10 + 10 db push presses
3) 8 hang power cleans
4) 40 m sled push
5) rest

C5DT
1 RM Close Grip Bench Press 1 RM Strength

1 RM Close Grip Bench Press 1 RM
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

Need a training program?

EMOM 30 Workout

1 RM Close Grip Bench Press 1 RM Strength

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