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-
Fitness Workout
STRENGTH
Pause front squat + front squat (RPE 8-9)
2+1 x 5 sets- Start moderate and build up
- Rest 2 minutes between sets
- 3 Seconds pause in bottom position
WOD
3 Rounds for max reps of:
1 min shuttle run (1=10m)
1 min goblet squat clean@16/12 kg (Rx+: 24/16 kg)
1 min machine calories
1 min box step-up@50 cm (Rx+: KB box step-up)
1 min rest -
22.5.2026 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
10.3.2026 Warmup Workout
2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet) -
10.3.2026 Gymnastiv Medley Workout
Gymnastics medley
Drills (you can choose to do some or all of these before the EMOM)
Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops–
Single-leg squat prep – 1-2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band -
CrossLifting Workout
A)
Daily max of 5RM Hang Power Clean
- work on speed and positionsB)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: restOne "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.
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