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

12 Min AMRAP Workout

12 Min AMRAP;
10 STOH 60/40Kg
40 DU's
10 T2b
5 rounds: Strength

Back Squat x5,
Weighted ring dip x5,
Weighted pull-up x5.
AHAFA, rest 1-2min btw movements
Snatch EMOM 15 Strength

EMOM 15
Every minute perform:
Power snatch + hang power snatch
@60 - 70% of power snatch 1RM
Pause clean + split jerk Strength

Pause clean (3 sec pause below knee) + split jerk 2-2-2-2
-this can be done with partner and partner counts the pause
20 Min AMRAP Workout

Working in pairs: YGIG
15 T2B
15 Burpee box jump overs

Complete full round and switch
7 rounds, 30sec ON, 30sec OFF: Workout

1) Power Clean@70-80%
2) Mountain Climber
3) Plank Hold
Push Jerk 5-5-3-3-1-1-1 Strength

push jerk
Spicy Tuesday Workout

2 Mins on: 2 Mins off ( 8 Intervals 32mins)
A. 20/15 Cal Row
Max Wall Ball

B. 15KB Thrusters 2x24kg
10 single arm snatches 24/16kg
Max Burpees

Score is combined Wall balls and Burpees.
6min AMRAP: Workout

of your choice.
Lunges and cyclist squats Workout
4 rounds
- single leg alternating db reverse lunges 10-12 (slow and controlled eccentric)
- rest 20sec
- cyclist squat with two kb`s 12-14, tempo 2010
- res 3min

Need a training program?

12 Min AMRAP Workout

5 rounds: Strength

Snatch EMOM 15 Strength

Pause clean + split jerk Strength

20 Min AMRAP Workout

7 rounds, 30sec ON, 30sec OFF: Workout

Push Jerk 5-5-3-3-1-1-1 Strength

Spicy Tuesday Workout

6min AMRAP: Workout

Lunges and cyclist squats Workout