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

Bike paces easier Workout

10 minutes in the following pattern

30 sec @300-350watts
10 sec @400-450watts
10 sec @500-550watts
10 sec @650-700watts
1 min rest
First Cut 2019 Workout

4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes
3 rounds Workout

3 rounds

7 bs @70-73% 1rm
10 strict ring dips
8 chin-ups
15 minutes for quality Workout

15 minutes for quality
5 t2b
10 pistol squats
5 jerks (heavy)
10 pull-ups
2 squat clean + split jerk Strength

Find daily max for in 20 min

2 squat clean + split jerk
C & J 1RPM Strength

Start low work your way up!

Get 1RPM Clean & jerk 4 attempts.
4 sets of 1 power clean + 3 push jerks Strength

4 sets of
1 power clean + 3 push jerks
Split Jerk 5x2 Strength

Split Jerk, Five sets of doubles.
Shoulder 3 & 1RPM Strength

4x3 + 1x1 Shoulder press
Go as heavy as you can!
KB swings, box over burpees, deadlifts Workout
3 rounds for time
- 21 KB swings @32
- 15 box over burpees
- 9 deadlifts @100

Need a training program?

Bike paces easier Workout

First Cut 2019 Workout

3 rounds Workout

15 minutes for quality Workout

2 squat clean + split jerk Strength

C & J 1RPM Strength

4 sets of 1 power clean + 3 push jerks Strength

Split Jerk 5x2 Strength

Shoulder 3 & 1RPM Strength

KB swings, box over burpees, deadlifts Workout