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

Oly lift Workout

Max clean and jerk in 10 mins
Wod Workout

6 Ground to Overhead 165/110
12 HSPU

5 round for time, time cap 20 mins
Snatch complex Workout

1 power snatch + 1 oh squat+ 1 snatch x 4 à 75 % max snatch
Wod Workout

9,6,3
Oh squat 135/95
Thruster 135/95
+
50 thruster 75/55
25 oh squat 75/55

For time
Time cap 18 mins
Wod 1 Workout

500 m row
15 power clean 225/145
15 front squat 225/145
400 m row
30 wall ball 20/14
30 kb swing 70/50

For time
Time cap 25 min
Wod 2 Workout

10 burpee sur plate
Allé-retour gym Oh walking lunge, plate 45/25
7 Push press, 95/65

AMRAP 15 minutes.
Back Squat 3 RM Strength

Back Squat 3 RM
Oly Lifting Workout

Weightlifting
Snatch (40kgx3x2, 50kgx2, 60kgx2, 65kgx1x2)
Power Clean & Push Press (40kg, 50kg, 60kg, 70kg, 80kg, 85kg fail Push Press)
3x5 Glute Bridges (70kg)
5x1 Snatch Pulls (90kg)
Left Arm Isolation Work (5kg plate)
3x15 Lying Leg Raises
Med ball clean Workout

Skill: Med Ball Cleans WOD: 8 Minute AMRAP 5 push ups 10 sit ups 15 med ball cleans (14lbs)

3rds, 8 med ball cleans

10 min EMOM bear complex 65lbs
Rows and squats Workout

All-levels WOD/Beginner WOD:
In a team of three complete:
2000 meter row, 925 meters
100 overhead squats 95/63, 63
100 front squats 115/78, 73
100 back squats 135/93, 93

Need a training program?

Oly lift Workout

Wod Workout

Snatch complex Workout

Wod Workout

Wod 1 Workout

Wod 2 Workout

Back Squat 3 RM Strength

Oly Lifting Workout

Med ball clean Workout

Rows and squats Workout