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

Bench press 5x4 Strength

Bench press 5x4 @77,5%
5R X TIME Workout

10 banded pull aparts
10 squats
10 sit-ups
EMOM - 14min. Workout

5 push ups.
6 jumping lunges (alternating legs)
5 hollow rocks
4R X TIME - Banded aparts - russian twists - tricep dips - plank - sit ups Workout

20 Banded aparts
20 russian twists
20 tricep dips
1min plank
20 sit ups
D. Midline Workout

Every 1:30 x 5:

18 GHD
B. Snatch Technique 2 Workout

On the 1:30 x 5 Sets:
2 Snatch Balances
B. Snatch Technique Workout

3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique loads - keep it light and fast.
A. Capacity Builder Workout

5 rounds nft:

50 du
45% unbroken ring muscle ups
Muscle & Power, Joker Workout

”DG”
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
AMRAP 6 min Workout

10 walking lunges
15 V-ups

Need a training program?

Bench press 5x4 Strength

5R X TIME Workout

EMOM - 14min. Workout

4R X TIME - Banded aparts - russian twists - tricep dips - plank - sit ups Workout

D. Midline Workout

B. Snatch Technique 2 Workout

B. Snatch Technique Workout

A. Capacity Builder Workout

Muscle & Power, Joker Workout

AMRAP 6 min Workout