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-
Weightlifting Workout
snatch grip stage pull + snatch pull + power snatch
practicesnatch pull + power snatch 5x2+2 @ moderate
7'AMRAP
5 power snatch
5 lateral burpee -
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For time: BMU / Deadlift / Sit-ups / Air Squats Workout
For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min. -
Fitness Madness Workout
Partner wod
AMRAP 5 Minutes
12/10 cal Machine -P1
40m Farmer Carry @2x24/16kg -P2- P1 starts with machine, P2 with the carry, when both finishes they switch
- same flow continues for the following AMRAP's
Rx+: 32/24kg
2' Rest
AMRAP 5 Minutes
10 Dual DB Floor Press @2x15/10kg -P1
12 Sit-up - P2Rx+: @2x22,5/15kg, Anchored Sit-up@15/10kg
2' Rest
AMRAP 5 Minutes
12 USA Swing @16/12kg -P1
8 Box Jump Over@50/60cm -P2Rx+: @24/16kg
2' Rest
AMRAP 5 Minutes
12 Goblet Squat @16/12kg -P1
10 Plate G2OH @15/10kg -P2Rx+: @24/16kg, 20/15kg
2' Rest
AMRAP 5 Minutes
10 Wall Ball @6/4kg -P1
8 Burpee Over Line -P2Rx+: @9/6kg
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Practice kipping pull-ups Workout
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Back Squat 6 x 3, 1 x 3+ Strength
Back Squat
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM -
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Weightlifting + Barbell cycling Workout
tempo snatch pull + snatch pull + power snatch
7' EMOM
3 TNG power snatch @rpe 7 -
Bench Press 6 x 3, 1 x 3+ Strength
Bench Press
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM -