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

Smolov Jr - Week 1 Back Squats Workout

8 x 4 @47,5kg
Smolov Jr - Week 1 Bench Press Workout

8 x 4 @35kg
Push Press / Push Jerk Workout

5 x 5

30 - 32,5 - 35 - 37,5 - 40
10x5 Squat + Bench Workout
5 rounds for quality of
- 10 Squat 90kg
- 10 Bench Press 60kg
Rest as needed to keep as perfect execution as you can throughout the entire workout.
Grace Workout

30 Clean and Jerks 60k
Hangtime Workout

Pre-WOD
5X5 Front Squats

WOD - 5RFT:
- 7 HSPU
-14 Hang Cleans (#105/65)
-21 Air Squats (over a medicine ball)

Post:
5 x 50 meters Heavy Farmer's Carry
Bulgarian Lunges Workout

100 Bulgarian lunges
50 each leg
Burp, sit, jump Workout
9 rounds of 2 minutes on 2 minutes off
- 25 Burpees
- 25 GHD Situps
- 25 Box Jumps 60cm
When the clock sounds stop and rest for 2 minutes and continue exactly where you were when the clock rang.

4 Rounds + 25 Burpees + 25 GHD Situps
Look, no Hands! WOD Workout

100 Bulgarian Squats (50L/50R)
5 x 30 sec Hollow Body
100 Walking Lunges
Hollow Body Holds Workout

6 x 30 sec
Hollow Body Holds

Need a training program?

Smolov Jr - Week 1 Back Squats Workout

Smolov Jr - Week 1 Bench Press Workout

Push Press / Push Jerk Workout

10x5 Squat + Bench Workout

5 rounds for quality of

Grace Workout

Hangtime Workout

Bulgarian Lunges Workout

Burp, sit, jump Workout

9 rounds of 2 minutes on 2 minutes off

Look, no Hands! WOD Workout

Hollow Body Holds Workout