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-
04.05.2026 Workout
Snatch
A) E2MOM X4
- 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS
@light-moderate
B) E90SEC X4
- 1 Snatch Pull + 1 Low Hang Squat Snatch
@moderate
C) EMOM X4-6
- 1 Low Hang Squat Snatch
@moderate-heavy
Back Squat
- 12 - 10 - 8 - 6
*Rest 3min between
*nousevat painot, pitkät sarjat 2 RIR. Kaks vikaa 1Metcon
3 Rounds For Time:
- 20 Power Snatch
- 10m OH Lunge
Bar @25kg
Accessories
4 Rounds For Quality:
-
For quality Workout
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For time: Row / Hang Power Clean Workout
For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean
Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
Goal: < 17 min -
10 min EMOM: Shoulder Press + Deadlift Strength
10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.
Deadlift weights in the comments -
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Mamawod Workout
1) e1:30 x8 alt a/b:
A: 1 strict press + 3 push press
B: 6+6 barbell backrack reverse lunge2) Amrap12:
10 wb
8 ring row
6 heavy kb swing
4 burpee over kb -
Long cardio emom #masu Workout
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Conditioning Workout
AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg3 mins Rest
AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person3 mins Rest
In 10 mins (Split as You wish)
Complete the following :
240 Double under / 360 single under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb -
09.05.2026 (PM) Workout
Power Clean & Jerk
E2MOM X5:
- 3 DnG PC&J @70-75%
E90SEC X5:
- 2 DnG PC&J @75-85%
EMOM Till Failure:
- 1 PC&J
Front Squat
12-10-8-6-4
*rest 3min
Metcon
AMRAP 12:
- 12 Cal Row
- 9 GTOH @30kg
- 6 bMU
Accessories
4 Rounds For Quality:
- 30/30s Copenhagen Plank
- 8/8 1-Leg Bulgarian Split Squat (2x DB)
- 10/10 KB Leg Raise
*rest as needed