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-
18.08.2026 (AM) Workout
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Dumbbell Bench Press 10-10-10-10-10 Strength
5 sets of 10 reps::
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
Bent-Over Barbell Row 8-8-8-8-8 Strength
5 sets of 8 reps:
• Bent-over Barbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
10 min EMOM: Lunge / Push-up / Ring Row Strength
10 min EMOM:
• 4 Front Rack Lunge (2/2)
• 4 Push-ups
• 4 Ring Rows
Recommended weight: 70%1RM -
17.8.2026 Back Squat ( EasyWod ) Strength
Back Squat
3-3-3-3-3-3. Every rep 3 sec hold. below parallette.
Go every 3:00
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Front squat Strength
4 x e3m:
2+2 *front squat @ RIR 1-2
5 hurdle jump
*cluster 15s rest btw reps (2 front squat - 15s rest - 2 front squat) -
17.08.2026 Workout
Power Clean & Jerk
A) E90SEC Untill Days Technical Heavy
B) 1min On/2min Off X3:
- AMRAP C&J @70% From days max
Squats
A) Back Squat
- 3x3 @85%
B) Front Squat
- 2x2 @80%
*rest 3min between sets
Metcon
For Time:
Accessories
3-4 Rounda For Quality:
- 10-15 No Feet Muscle Snatch
- 10-15 Banded Face Pull
- 45-60s Chinese Plank
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