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

"30 seconds to mars" Workout

EMOM 15 minutes:
1. 30sec Max Calorie Row
2. 30sec Max Ball Slams 9/6kg
3. 30sec Max Double Unders

All movements to be executed smooth and fast.
No "drop and stare" slamballs!
Rower on level 4-6. You should not use more than 1-2 strokes
to get one calorie.
All over again Workout

1 power snatch (50/35kg)
2 OHS
3 Bar over burpee
4 KBS (24/16kg)
5 Goblet squat
6 push up
7 pull up
8 TTB
9 Hang power clean
10 STOH
first you do 1 power snatch, then 1 PS and 2 OHS, then 3 BoB+2 OHS+1 PS, continuing adding one exercise per round.
Core strength Workout

core strength:
3 rounds for quality:
10 abwheel roll outs
30 supermans
10+10 kb side bend
"Ogar" Workout

14 min.AMRAP

3 Power snatch 62,5/40 kg

1 Muscle Up or 5 C2B Pull Ups
12 Wall Ball 20/1 lb
Weightlifting: Snatch Strength

snatch technique
+
otm 10:
power snatch+squat snatch
4 minutes of hang squat cleans Workout

4min AMRAP:
Hang Squat Clean (70% from heaviest set)
3-6-9-12 Workout

3-6-9-12

Ring Dip
KB lunge 32/24kg
Strict pull up
10 min kettlebell C&J skills Workout

Practice kettlebell C&J skills for 10 minutes
15 Min AMRAP Workout

RUN 800M
50 AIR SQUATS
40 LUNGES
30 SIT UPS
20 PUSH UPS
10 PULL UPS
BURPEE AMRAP

Note: Score is total burpees.
Push Press Strength

5x5 Push Press

Keep it as a push press and no push jerk!

Need a training program?

"30 seconds to mars" Workout

All over again Workout

Core strength Workout

"Ogar" Workout

Weightlifting: Snatch Strength

4 minutes of hang squat cleans Workout

3-6-9-12 Workout

10 min kettlebell C&J skills Workout

15 Min AMRAP Workout

Push Press Strength