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

Max effort 30s Workout

5 Rounds of max effort

30s ON/30s OFF
Air Squats
Knees to elbows

10 min.
"Over the top" Workout

AMRAP 15:
10 Overhead Squats 45/30kg
10 Toes to Bar
40 Double Unders
10 Pull Ups
10 Box Jump over
"579" Workout

AMRAP 14:
5 Power Clean and Jerks 50/35kg
7 Burpee Box Jump Overs
9 Toes to Bar
Clean n' jerk technique Workout

clean n' pull
+
hip clean
+
jerk
Snatch Technique Workout

3 Position Snatch (20min Technique) 40% of 1RM
Hip
Hang
Starting Position
Partner Fran Workout

For time In Pairs:
21-15-9
Thrusters
Pull Ups

Your partner will Row when you are doing 21 Thrusters and Pull ups. Then you will Row, and your partner does 21+21. Then you will do 15 of both and your partner will row..

Note: Do not use RX weights! Scale so you can do 21 unbroken.
Rowing and thrusters Workout

5 rounds, every 3min:
Row 1min (kcal),
5 Thruster (70%3RM)
M-U progressions Workout

4x5 Banded L-sit M-U transitions
3x5 Skin the Cat
Rowing workout with a partner Workout

Partner workout:

Row 2000 m as fast as you can with one rower
It's a triplet Workout

12min AMRAP:
6 TTB,
12 Wall-ball,
24 DU

Need a training program?

Max effort 30s Workout

"Over the top" Workout

"579" Workout

Clean n' jerk technique Workout

Snatch Technique Workout

Partner Fran Workout

Rowing and thrusters Workout

M-U progressions Workout

Rowing workout with a partner Workout

It's a triplet Workout