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-
Warm-up Workout
3-4 sets:
10 Cossack Squats 1=1
10 BTN Presses (empty barbell)
10 Good Mornings
- Rest as needed -
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1.4.25 Workout
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Conditioning Workout
For time:
3 Rounds:
8 High Box Jump Over 80/60cm
15/12cal Ski- Rest 3min
3 Rounds:
15/12cal AB
15/12cal Ski- Rest 3min
3 Rounds:
8 High Box Jump Over
15/12cal AB- Rest 3min
3 Rounds:
8 High Box Jump Over
15/12cal Ski
15/12cal AB -
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31.3.2025 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
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Rowing intervals Workout
5x1200/1000m Row
- +3-5sec to your last weeks /500m pace
- Rest 90sec btw sets -
Endurance WOD Workout
Every 6 minutes for 36 minutes (6 sets):
15 goblet squats 16/12 kg
500/400 m row or ski
50 double unders
