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

Muscle Snatch Strength

Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four set)
EMOM x12 Workout

1st: 10-15 GHD Sit-Ups
2nd: 15-20 Hip Extensions
Open Gym Workout

12:15-1:15
12/21/12 Workout

25 min amrap:

1 shuttle sprint
50 walking lunges
25 hrpus

5 rounds plus 21 hrpus.
Back squat 7rm + 2x7@90% Strength

A: Back squat 7rm + 2x7@90%
B: 5x 2clean pull + 1 Power clean
C: shoulder press 3x8
Back squat Strength

4 x 8
3 rounds for time Workout

500 Meter Row
12 Deadlifts (125/85kg)
21 Box Jumps (75/60cm)
Row Workout

For time

1000m row
Rest 1 min
500m row
Rest 1 min
250m row
Rest 1 min
100m row
Accessory wod Workout

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m
1:00 rest
9/22/17 Workout

Open gym 4-7p

Make up wod from this week or previous week or benchmark.

Need a training program?

Muscle Snatch Strength

EMOM x12 Workout

Open Gym Workout

12/21/12 Workout

Back squat 7rm + 2x7@90% Strength

Back squat Strength

3 rounds for time Workout

Row Workout

Accessory wod Workout

9/22/17 Workout