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

For Time: Workout

400 m Run
10 x HSPU
20 x Pull-up
30 x Hand release Push-up
40 x KB Swing [32/24]
50 x T2B
60 Air squat
400 m Run
Run and thrust Workout

3 rounds for time of:
Run 400 meters
Thrusters, 21 reps 25/15 kgs
Back Squat Strength

Back squat 4x8 @ 72%
Keep it consistent and smooth. Only 2% heavier than last week!
3 rounds for time: Workout

15 KBS,
10 Burpee
Conditioning Workout

4 rounds YGIG:
25/20 Cal row
15 Box Jump 60/50cm
10 KB Thruster 24/16kg
10 Walking lunges w/kb´s

Sets should be unbroken!
Time Cap 25min!
Kettlebell snatch/dumbbell snatch/one arm snatch with barbell Strength

Practice kettlebell snatch, dumbbell snatch or one arm snatch with barbell.
Front Squats + Walking Lunges Strength

5 Front Squats (Bar from the ground)
4 (2+2) Walking Lunges
4 Front Squats
4 Walking Lunges
3 Front Squats
4 Walking Lunges

As Heavy As From Allows
Power Clean EMOM8 Strength

EMOM 8 minutes:
3 Power Clean 70% 1RM

Same weight on all sets.
15min EMOM: Workout

3 Power Clean (70/50kg) + 6 Box Jump
"Jackie" for quality Workout
"Jackie"
- 1000m row
- 50 thruster 40kg/25kg
- 30 strict pull up
No time component. Each rep should be high quality movement.

Need a training program?

For Time: Workout

Run and thrust Workout

Back Squat Strength

3 rounds for time: Workout

Conditioning Workout

Kettlebell snatch/dumbbell snatch/one arm snatch with barbell Strength

Front Squats + Walking Lunges Strength

Power Clean EMOM8 Strength

15min EMOM: Workout

"Jackie" for quality Workout