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

Rhythm of the Snatch Workout
5 x every 3 min

10 power snatch
10 air squat

42/35kg
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Goal & Intensity:
- Build strength and endurance with explosive movements.
- score is slowest round
- Execution: Complete 10 power snatches and 10 air squats every 3 minutes for five rounds.
- Tip: Keep the movement smooth and the bar close – rhythm is more important than max load. RPE: 7-8
Paused split jerks Strength

4 x 3 paused split jerks

*3 sec pause on the split. Light weights!
CrossFit Games Open 17.5 Workout

10 rounds for time of:

9 thrusters
35 double-unders

M43kg / F29kg
For load Strength

3-3-3-3-3
Front squat
Back squat 2x2 Strength

2 kertaa Back squat, 95-100% BS max:

2 - 2

Lepää 4 min.
"MACHO MAN" TEST Workout

EMOM for as long as possible

@ 70/50kg or 52% of C&J

3 Power Clean
3 Front squat
3 Push jerk

*After 15 rounds add 1 rep to every movement every minute
Push press 3-3-3-2-2-2 Strength

Push press e90sec 3-3-3-2-2-2
3-position Snatch: Floor, Knee, High Hang Strength

Record loads and other details for this snatch complex.
Core Conditioning Workout

EMOM 14:

10 Hollow to V-Up
1min Side Plank (R)
10 Hollow Rock
1min Side Plank (L)
1min REST
DUs, swings, T2Bs and some rowing Workout
Three rounds for time of:
- 50 du
- 30 kb swing 32/24kg
- 15 t2b
Cash out: 50/40cal row

Need a training program?

Rhythm of the Snatch Workout

Paused split jerks Strength

CrossFit Games Open 17.5 Workout

For load Strength

Back squat 2x2 Strength

"MACHO MAN" TEST Workout

Push press 3-3-3-2-2-2 Strength

3-position Snatch: Floor, Knee, High Hang Strength

Core Conditioning Workout

DUs, swings, T2Bs and some rowing Workout