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

Bear complex, T2B, Burpees & Row Workout

6x
Every 5 minutes (total of 30 minutes):
- 1 Bear complex (7reps)
- 10 T2B
- 10 Burpees
- 250/200m Row

1 Bear complex: 7x Power clean + Front squat + Push press + Back squat + Push press btn. TNG lifts. Barbell can not rest on the ground during the 7 repetitions.

You choose your starting weight on complex, but increase weight on every round. Score is total kg lifted. For example with 45kg it's:
6rds x 7reps x 45kg = 1890kg.
Conditioning Workout

14 RDS:

1 min Row
1 min SkiErg
1 min Assault bike
1 Rest
Jyygou Aigou Workout

You go, I go
For Time
2 rounds:
12 thrusters
16 KB Clean
20 Burbee
24 T2B
50 DU
24 Pull Up
20 HSPU
16 DB Snatch
12 Hero Box Jump
snatch (barbell club) Strength

5x1 @ 80-90%
Heavy single snatch Strength

Päivän raskas ykkönen
Heavy single back squat Strength

Päivän raskas ykkönen
Metcon Workout

21-15-9 power snatch& chest to bar
Sasquatch Workout

21 18 15 12 9 6 3
Hi Pull
Push Press
75#/45#
Comp. Class: Metcon FT Workout

Metcon for time:
CAP 20 min

Corridor sprint
15 Power snatch 40/30 kg
15 HSPU
15 Box jumps 60/50 cm
15 KB swings 32/24 kg
15 Wall balls 10/6 kg
15 Burpees
50 DU
15 Burpees
15 Wall balls 10/6 kg
15 KB swings 32/24 kg
15 Box jumps 60/50 cm
15 HSPU
15 Power snatch 40/30 kg
Corridor sprint
Dips Strength

3 x max reps

Need a training program?

Bear complex, T2B, Burpees & Row Workout

Conditioning Workout

Jyygou Aigou Workout

snatch (barbell club) Strength

Heavy single snatch Strength

Heavy single back squat Strength

Metcon Workout

Sasquatch Workout

Comp. Class: Metcon FT Workout

Dips Strength