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

Shoulder sjov Workout

4 rft

15 strict pullups
20 kb overhead walking lunges 2×20
30 cal row
Conditioning Workout

5x4min AMRAP, 1min rest
20 DU / 40 SU
16 steps walking lunges
12 ring row
8 HR push up
Clean pull Strength

4x4x60-80kg
Split jerk and shoulder press behind the neck Strength

3x1+5x25-35
Program60 240125 metcon Workout

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB
Program60 240125 strength Strength

4 rounds

4 Strict press
Directly into max reps box HSPU
Program60 280125 strength Strength

6 x 2 reps squat clean @75-80% of 1RM
Main site Tuesday 241217 Workout

For time
- 10 snatches
- 40 air squats
- 8 snatches
- 40 air squats
- 6 snatches
- 40 air squats
- 4 snatches
- 40 air squats
- 2 snatches

♀ 125 lb
♂ 185 lb
FINISHER Workout

3 rounds for quality of:
Lying Windshield Wiper, 30 secs
Rest 10 secs
Arch Rock, 30 secs
Rest 10 secs
Bottom Squat Hold, 30 secs
Rest 10 secs
Back squat 1x12 Strength

Back squat 1x12

Need a training program?

Shoulder sjov Workout

Conditioning Workout

Clean pull Strength

Split jerk and shoulder press behind the neck Strength

Program60 240125 metcon Workout

Program60 240125 strength Strength

Program60 280125 strength Strength

Main site Tuesday 241217 Workout

FINISHER Workout

Back squat 1x12 Strength