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-
Burn 10.4.2026 Workout
30 min:
Buy-in: 2500m bike erg10-20-30...
Cal ski
1-2-3...
Front squat @50
Pull ups
Kettlebell swings @24
Handstand pushups -
MamaWod Workout
1) e2:00 x6, alt a/b:
A: 3 strict press + 1 push press
B: 6+6 bench bird dog row2) amrap15:
800m bike erg / 400m row
20 box step up @1db
10 alt. devils press -
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9.4.2026 CLEAN + SPLIT JERK Strength
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4 rounds for time: Wall Ball / DB Snatch Workout
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min. -
Back Squat 5-3-2-1-1-1-2+ Strength
Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. -
Bench Press 5-3-2-1-1-1-2+ Strength
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. -
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