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

Nutshell Workout
For time:
25 Burpee Box Jumps @61/51cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps
- 14:00 Time Cap
Back Squat Strength

2 Rounds:

5 Reps @84%
3 Reps @88%
1 Reps @92%

Rest 2min between each set
EMOM 12 Workout

20 DU + 1 Clean & Jerk

@ 75% of 1RTM
Front squat Strength

Front squat
3x8
Shoulder Press Strength

3-3-3-3-3
5 x Heavy sets, try going @85% every set!
Floor Press Workout

3 x ME @ BW (target 10+ reps/round)
Optional lunges (if time permits) Workout

10 step back lunges medium weight 70%. Take some weight off to 50% then AMRAP. Rest 2 mins and repeat.

Post AMRAP reps together
Pull-up Strength

4 x 5

Set every 3 min

2 rep reserve
EMOM 9 Workout

Deadlift

0-3 min) 6 reps @55%
3-6 min) 5 reps @60%
6-9 min) 4 reps @65%
PARTNER AMRAP 16 Workout

5 x Power Snatch 42,5/30kg
6 x HSPU
7 x Box Jump 30"/24"

YGIG / Round

Need a training program?

Nutshell Workout

Back Squat Strength

EMOM 12 Workout

Front squat Strength

Shoulder Press Strength

Floor Press Workout

Optional lunges (if time permits) Workout

Pull-up Strength

EMOM 9 Workout

PARTNER AMRAP 16 Workout