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

Deadlift 3x5 Strength

A: Snatch 8x2
B: Deadlift 5-5-5
C: Sissy squats 3set
D: CGBP 3x5
E; Strict chin ups 3set
EASY: Wall walk skill work Workout
- Around the world in pike position and / or feet on a box
- 3x5: 3s negative box handstand push up / pike push up
WOD: HSPU skill work Workout
- Tripod handstand practice
- 3x5: 3s negative box handstand push up
100 front squat Workout

For time:
100 Front squat
Every 2 minute 6 bar over burpee

Rx 25/ 35 kg
CONDITIONING Workout

EMOM x5: 15 KBS
Overall RPE 3 to 4
Push Press into Split Jerk Strength

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full
extension of the hips
WARM UP Workout

800m Run/Jog
Then 3 rounds with light KB:
15 KB deadlifts
10 KBS (full extension, bottom
up)
5 Tempo goblet squats (5sec
down, 5sec hold)

2-3 rounds of Kangaroo flow-
Kettlebell Rush Workout

5 rounds for time:

10 kb clean & jerks
15 cal row

R5JC
50m Swim Workout

For time
50m swim, go hard!
5 sets of Clean Pull + Squat Clean + Push Jerk Strength

Clean Pull + Clean + Push Jerk
5 x 1+1+1 @ 65-70% of 1RM Clean & Jerk
Pause for 2 sec in the dip and receiving position of the push jerk.

Need a training program?

Deadlift 3x5 Strength

EASY: Wall walk skill work Workout

WOD: HSPU skill work Workout

100 front squat Workout

CONDITIONING Workout

Push Press into Split Jerk Strength

WARM UP Workout

Kettlebell Rush Workout

50m Swim Workout

5 sets of Clean Pull + Squat Clean + Push Jerk Strength