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

OPTIONAL METCON 2. Workout

For time:

20m hs walk / 5 wall walk
15 GHD sit up
20 Db bench@22,5/15kg
15 GHD sit up
20m hs walk / 5 wall walk

TARGET UNDER 6MIN, TIME CAP 9MIN / SCALED WALL WALKS / 30 SIT UP / LOWER WEIGHT
OPTIONAL ACCESSORY Workout

2-3sets:

10+10 Db row
15 cyclist squat
METCON Workout

FOR TIME:
30/20cal echo
15 bmu
30/20cal echo
.
.
SCALED FOR TIME:
30/20cal echo
20 c2b / or pull up
30/20cal echo
.
.
Target under 5min, Time cap 8min
OPGIONAL ACCESSORY Workout

2-3sets:

8+8 seated press (slow tempo negative)
30-60s D-ball hold
WOD 23/05/25 Workout
OPTIONAL SNATCH TECHNIQUE Workout

4-5sets:

2 snatch grip deadlift + 2 hang muscle snatch

easy&fast
OPTIONAL INTERVALS Workout

2-3rounds:

30 wallball
15 ttb
5 sandbag to shoulder @M: 50-70kg / W: 30-50kg

Target under 4min per round, time cap per round 5min
METCON Workout

For time:

2rounds:
30/20cal row
20 pull up
10 burpee box over

Target under 6min, Time cap 8min
SNATCH PULL Strength
3-4sets:

3 snatch pull / 95-100% of snatch 1rm
- 3 seated box jump after each set of deadlifts
Max reps chest to bar 3 minutes Workout

Amrap c2b in three minutes

Need a training program?

OPTIONAL METCON 2. Workout

OPTIONAL ACCESSORY Workout

METCON Workout

OPGIONAL ACCESSORY Workout

WOD 23/05/25 Workout

OPTIONAL SNATCH TECHNIQUE Workout

OPTIONAL INTERVALS Workout

METCON Workout

SNATCH PULL Strength

Max reps chest to bar 3 minutes Workout