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

Strenght&technique Strength

For quality:Snatch Balance 5x8
High hang clean Strength

For quality:
3x6
Snatch balance Strength

3-3-3-3
Concentrate on good form in the bottom
Snatch complex: (hang power snatch, hang squat snatch, snatch balance,ohs) Strength

5 sets of 5 reps - technique focused. Select a weight you can do for all 4 variations
C2B pullup, backsquat Strength

Chest to bar pullup practice

Back Squat
2-2-2-2
30min bodyweight AMRAP Workout

30min AMRAP:
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
........

Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Rope climb DU AMRAP Workout

15 minute AMRAP - 3 rope climbs, 20 double unders
20min AMRAP Workout

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
"Five minute madness" Workout

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Gymnastic wod Workout

WOD:
AMRAP 20 mins.

HSPU x5
Rings muscle ups (assisted) x10
Pistols squats x15

Need a training program?

Strenght&technique Strength

High hang clean Strength

Snatch balance Strength

Snatch complex: (hang power snatch, hang squat snatch, snatch balance,ohs) Strength

C2B pullup, backsquat Strength

30min bodyweight AMRAP Workout

Rope climb DU AMRAP Workout

20min AMRAP Workout

"Five minute madness" Workout

Gymnastic wod Workout