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

Training Plan Snatch 3x2 4x1 Strength

B) Snatch
3 – 4 x 2 @ 70-80%, Go every 60 to 75-seconds
3 – 5 x 1 @ 80-85%, Go every 60-seconds
Power clean + split jerk Strength

Build up to heavy 3 rep split jerk
DUs and CJs Workout
For max reps of each:
- 5 min. of double-unders
- 5 min. of clean and jerks
- 3 min. of double-unders
- 3 min. of clean and jerks
- 1 min. of double-unders
- 1 min. of clean and jerks
♀ 65 lb. ♂ 95 lb.
Kotitreeni WOD Workout

WOD
4rds
6-12x KB press/side
rest 30s
6-16x KB/DB bent over row/side
rest 30s

3rds for quality
10x V-up
10x hollow rock
10x single leg V-up
10s hollow hold
rest as needed
Burpees 10-1 and KBS 1-10 Workout

For time
Burbee 10,9,8...1
KBS 1,2,3...10
ERG and lunges Workout
30 MIN AMRAP
- 50 cals
- 20 Alternating Reverse lunges
Score is total reps - note Erg etc in comments
Play dead Workout
WU EMOM for DL Workout

Your text here...
Bicep curl w/ bar Strength

Bicep curl w/ bar
5x10
MAYFLY PRO TRACK Workout

A,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM bench press and focus on SPEED each rep.

B,
For time:
Sled Drag, 40/20kg 1 mi
Farmers Carry, 24/16kg, 1 mi

Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and vice versa. Switch whenever and as often as you like.