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

1rm Split Jerk Strength

1rm Split Jerk with 3 second pause in catch
Row + frontsquats Workout

250m row + 2 frontsquat 65kg
250m row + 4 frontsquat 65kg
250m row + 6 frontsquat 65kg
250m row + 8 frontsquat 65kg
250m row + 10 frontsquat 65kg
Main site 181206 Workout

For time:
Row 2000
50 WB shots
Row 1000
35 WB shots
Row 500
20 WB shots

Men 20#, 10’, women 14#, 9’.
Back squat Strength

Build to a semi-heavy single.
Frontsquat 6RM Strength

Frontsquat 6 RM
Tuesday 11th December Workout

Skill: Squat snatch - focusing on set up and first pull , progressing to whole movement.

Wod: 10 min Emom
4 snatch Mins 1-3
2 snatch Mins 4-6
1 snatch Mins 7-10

Wod Aims: Must he squat snatch, aim to build weight as reps decrease and finish as heavy as possible.
EMOM 6 Workout

A: 10 Box Jump 60/50 cm, B: 5 HSPU, 5 deadlift 80/60 kg.
EMOM 8 Workout

A: 5 tng power snatch, choose a weight that allows you to go unbroken and tng without feeling tired afterwards. B: 5 C2B + 5 bar facing burpees
Row DL Push Workout

2 rounds of:
- 45 Cal Row
- 30 Dumbbell Deadlift 50/35
- 15 push-ups/strict HSPU
- Rest 2:00
15-12-9 clean & Jerk unbroken Workout

15-12-9, clean & Jerk unbroken, max loads. 5 min timecap.

Need a training program?

1rm Split Jerk Strength

Row + frontsquats Workout

Main site 181206 Workout

Back squat Strength

Frontsquat 6RM Strength

Tuesday 11th December Workout

EMOM 6 Workout

EMOM 8 Workout

Row DL Push Workout

15-12-9 clean & Jerk unbroken Workout