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-
Legs for days SCALED Workout
5 rounds for time:
5 min bike erg
40 air squats
30 walking lunges
20 step ups
10 jump squats -
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Long workout #masu Workout
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Every 90 sec for 12 min: Snatch Pull + Power Snatch Strength
Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Power Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch. -
AF 2026 #masu Strength
AF WEEK 18, Day 1
WEIGHTLIFTING:
“OLY test”E2MOM x7: Snatch
1x3, drop and go
2x2, drop and go
4x1Target: build up to a 1RM of the Day.
Rest as needed, thenE2MOM x7: C&J
1x3, drop and go
2x2, drop and go
4x1Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions. -
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12 min AMRAP: Hang Squat Clean / Pull-up Workout
10 min AMRAP:
• 2 Hang Squat Cleans 65/45#
• 2 Pull-ups
• 4 Hang Squat Cleans 65/45#
• 4 Pull-ups
• 6 Hang Squat Cleans 65/45#
• 6 Pull-ups
… continue pattern until time. Goal: round of 14. -
7 min AMRAP: Devils Press Workout
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70. -
AF 2026 #masu Strength
AF WEEK 18, Day 1
WEIGHTLIFTING:
“OLY test”E2MOM x7: Snatch
1x3, drop and go
2x2, drop and go
4x1Target: build up to a 1RM of the Day.
Rest as needed, thenE2MOM x7: C&J
1x3, drop and go
2x2, drop and go
4x1Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions. -
24.3.2026 EMOM ( Strength ) Workout
EMOM 12
1) Rope climbs (0:40/0:20)
2) Overhead squats @ 50%1RM OHS (0:30/0:30)
3) Row @ easy paceFlow. Work for 40-seconds on RC, 30-seconds on OHS, and the full minute on the row.
Intent. One (1) unbroken set (for OHS and AMAP for RC) on each minute to accumulate as many repetitions as you can. Aim to not go to failure on the sets.