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

Clean EMOM 10 Workout

4 X Squat Cleans @ 40-50%

Focus on full extension and getting under the bar!
spread eagle Strength

3x20 weighted sit ups ahap
5 rounds: Strength

Back Squat x3,
weighted ring dip x3,
weighted pull-upx3
15 Min EMOM Workout

Alternate for 15 Mins;
1. 10 walking lunges 2kb's ahap
2. 1-3 rope climbs
3. 10 dips
Deadlifts Strength

75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Keep perfect form! don't round you back.
3 x 5 min amrap Workout

Amrap 5
5 Pull-ups
10 Deadlifts 70/45kg
15 Box jumps

1 min rest

Amrap 5
5 pull-ups
10 Deadlifts 80/50kg
15 Box jumps

1 min rest

Amrap 5
5 pull-ups
10 Deadlifts 90/55kg
15 Box jumps

1 min rest

L1: Kipping pull-up
L2: C2B

-Score is all the reps together
50-calorie row Workout

For time
3 rounds for quality Workout

3rds:

Single arm strict press 6 reps / side
rest 1 min
Strict t2b 12 reps
rest 1 min
3 rounds: Workout

20 Bar over Burpee,
20 Hang Power Clean (40/30kg),
20 Push Press,
20 Sit-Up.
Back Squat Strength

9-7-5-3-5-7-9
AHAFA (as heavy as form allows).

Need a training program?

Clean EMOM 10 Workout

spread eagle Strength

5 rounds: Strength

15 Min EMOM Workout

Deadlifts Strength

3 x 5 min amrap Workout

50-calorie row Workout

3 rounds for quality Workout

3 rounds: Workout

Back Squat Strength