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 complex #masu Workout

EMOM10
Snatch pull + hang squat snatch/ power snatch + squat snatch/ power snatch
Snatch Double Workout

Pre-WOD:
- Work up to a heavy snatch; power or squat
80# trying to get 85#

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted
Completed on GHD
1.5REP Bench press 4x8 (1+bottom 1/2reps) Strength

4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

Rest 1min.
Back squat 2rm Strength

Back squat amrap @90%
Aerobic work Workout

50 min
1.Aerobic work
A. 10 min crosstrainer + 10 min row + 10 min ski erg + 10 min row + 10 min ski erg
131/146
Tisdag 12/9 2017 Strength

3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
5x piké to hollow handstand drill
+
TGU 5x3/ each arm
Tabata DU Workout

20:10x8
9.12.2019 Workout

60 minutes basic endurance

10 minutes Ski/Row/Bike
7 Ring MU
Back squat Strength

4 x 12
Core Stabilization AMRAP Workout

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Need a training program?

Snatch complex #masu Workout

Snatch Double Workout

1.5REP Bench press 4x8 (1+bottom 1/2reps) Strength

Back squat 2rm Strength

Aerobic work Workout

Tisdag 12/9 2017 Strength

Tabata DU Workout

9.12.2019 Workout

Back squat Strength

Core Stabilization AMRAP Workout