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-
-
24.4.2026 Warmup Workout
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position) -
Barbell burbee Workout
20 rounds
5 dl
4 hpc
3 fs
2 push press
1-2-3...20 bar over burbee, one burbee more every round.
40 kg bar -
-
-
24.4.2026 Chin-Ups & Strict Dip ( Strength ) Workout
Alternate B1 / B2
B1. Strict chin-up– 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Strict dip– 3 x 8-12 w/ tempo 2121 @ RPE 8 (2 RIR), rest 2:00 before B1
-
10 min E2MOM: Clean&Jerk Complex Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks
Recommended weight is 70% 1RM -
10 min AMRAP: Power Clean / Bar Facing Burpee Workout
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Bar Facing Burpees
• 4 Power Cleans 135/95#
• 4 Bar Facing Burpees
• 6 Power Cleans 135/95#
• 6 Bar Facing Burpees
…
Continue pattern until time is up. Goal: round of 12. -
23.4.2026 AMRAP 60 ( Strength ) Workout
-
Fitness Workout
STRENGTH
Every 2:30 x 4 sets
10 Back SquatWOD
AMRAP 10 Minutes:
15 Medball Sit-ups @6/4kg
12 Hang DB Snatches (6/6 rep) @15/10kg
9 Wall-Ball@6/4kgRx+:
Toes-to-Bar
Hang DB Snatches@22.5/15kg
Wall Ball @9/6kgACCESSORY
3 rounds of:
10 Paused Glute Bridge (2s at top)
10/10 Knee Banded Split squat