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-
5.1.2026 HSW Speed Workout
HSW Speed – 2 x EMOM 5
7.62m Handstand walk for time
– Rest 2:00 between EMOMs –
Intent. Focus on speed (move as fast as possible) on each walk.
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5.1.2026 Paused Overhead Squat, Strength Strength
Paused Overhead squat
4 x 3 @ 60+%, go every 2:00
3-sec pause @ bottom of each rep
Focus on positional strength and balance -
Bench Press 7-5-3-1 Strength
Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM -
Deadlift 7-5-3-1 Strength
Deadlift
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM -
3 rounds for time: Burpee Box Over / Burpee Pull-up / KB Swing Workout
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#
Goal: 18 min. -
Running up that Hill (Engine vk 2) Workout
Zone 1:
-Wall knee drive 25-50
-FRT SkiErgZone 2:
-BB Thruster 25-50
-FRT Uphill Run (inc 5-10%)Zone 3:
-Burpee over bar 25-50
-FRT RowErgZone 4:
-BB Row 25-50
-FRT Cardio (1 person each AB/Row/Ski/Run) Agree with group in advanceZone 5:
-Sled Pull YGIG-1 Round
-Work 6:30 Rest 1:00
-4 athletes per zone
-Focus on keeping steady pace for the entire workout -
Marathon Workout
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Snatch 7-5-3-2-2 Strength
Snatch
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
• 2 rep at 100% of 1RM
Drop & Go