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

Shoulder press Strength

5 - 5 - 5 - 5

Technical max every set (1 rep reserve every set)
Day 02.3 Workout
3 rounds for quality:
- 10 Strict Dumbell Press (DB in both hands)
- 15 DB Bent over Row
- 15 Weighted Sit-ups (dumbbell on your chest)
Back Squat 5 x 10 Strength
- controlled eccentric
- rest 3min between sets
- Enjoy the burn!
Clean Progression Strength

Clean Week 3
5x4 Clean
One more rep than last week
Wendler Shoulder Press Strength

3 x 70%
3 x 80%
3+ x 90%
Weighted Tempo Chin-Up Strength

5-5-5-5-5 AHAP
3 sec up / 3 sec down
Power snatch Strength

Power snatch: 6x2
Power Clean + push jerk heavy single Strength

Power Clean + push jerk heavy single

-quality reps!
Team Wod Workout

In teams of 3: (mixed gender)

Buy in 800m Run
100 Pull-Up
100 C&J 60/40kg
100 Burpee Box Jump 24/20"
100 Wall Ball 9/6kg
100 T2B
Check out 800m Run

TC 40 min!
Front Squat Strength

3x3 Wendler

Need a training program?

Shoulder press Strength

Day 02.3 Workout

Back Squat 5 x 10 Strength

Clean Progression Strength

Wendler Shoulder Press Strength

Weighted Tempo Chin-Up Strength

Power snatch Strength

Power Clean + push jerk heavy single Strength

Team Wod Workout

Front Squat Strength