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

A. Gymnastic Conditioning Workout

Alternating on the 2:00 for 12:00:

200m row + 40% muscle ups
200m row + 5 SDHSPU

build in deficit across the rounds on the SDHSPU
C. 1 & 1/4 fromt squats Strength

5x5 @ 69-74%
A. Stamina Squats Strength

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat
C. Front Squat Strength

4 sets of:
3 x @87%
10 min emom Workout

10 min emom

1 15-20 cal bike
2. 2-5 Rope climbd
5.4.2023 Squat jerk Strength

1@rise to the day's maximum
10 min amrap Workout

10 min amrap

21 cal row
15 kb swings 32kg
9 rower over burpee
B. Hang Squat Snatch Strength

5 x 67%
4 x 70%
3 x 73 %
5 x 76%
4 x 79%
3 x 82%
2 x 85%
1 x 88%
1 x 88%
1 x 88%
15.9.2019 Workout

AMRAP 8
Ski 750/700m
10 DB Snatch 35/25kg
Remaining time Max distance Hs walk
B. Conditioning: "Optimus Prime" Workout

EMOM x 7:

5 Deadlifts (245/165)
max reps Wallballs (30/20)

Need a training program?

A. Gymnastic Conditioning Workout

C. 1 & 1/4 fromt squats Strength

A. Stamina Squats Strength

C. Front Squat Strength

10 min emom Workout

5.4.2023 Squat jerk Strength

10 min amrap Workout

B. Hang Squat Snatch Strength

15.9.2019 Workout

B. Conditioning: "Optimus Prime" Workout