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-
Saturday Grind Workout
30' AMRAP w. partner, YGIG
20 box jump
25 cal airbike
11 zombie squat
1/1 TGU each -
MamaWod Workout
Amrap25:
400m row/ 800m bike erg
10 burpee box jump over
15 sit up
10 d-db push press
5 d-db devils press
-1:00 rest- -
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4.11.2025 Press & Row Workout
Alternate A1/A2
A1. Seated strict press – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2
A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1
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Main site Monday 251103 Workout
For time
- 42 GHD sit-ups
- 42 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)
- 30 GHD sit-ups
- 30 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)
- 18 GHD sit-ups
- 18 Dumbbell shoulder-to-overheads (♀ 35-lb, ♂ 50-lb)
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26.9.2025 Workout warmup Workout
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
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1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
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Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
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Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight -
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6 x every 90s: Hang Snatch + Power Snatch Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Power Snatch
In the first three 90 seconds, perform 2 Hang Snatch followed by 2 Power Snatch. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch.