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

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
Pause Front Squat Strength

Pause at the bottom
5 x 3 @ 85-95%
"Squat around the Clock" Workout

EMOM 10min

5 Back Squat 100kg/65kg
5 burpees
”Answer" Workout

5 rounds:

Anyway overhead 85kg 3 reps
Pull up (chest to bar) 6 reps
Push up (clapping) 9 reps

SKAALAUKSET:
saa lähteä maasta tai
rackista, tyyli vapaa
what are you training for?
Back Squat x 4,3,2,4,3,2 @ 30X3 Strength

Record weights and other details.

Need a training program?

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

Pause Front Squat Strength

"Squat around the Clock" Workout

”Answer" Workout

Back Squat x 4,3,2,4,3,2 @ 30X3 Strength