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

4k Run Workout

With EMMA the monster dogs!!
Thrust, Burp, Jump Workout

4 rounds

7 x Thrusters 50k
14 x Box Jump Burpees
Carry 65k 80m
Power snatches on the minute for 15 minutes (4-3-2-1-1 reps) Strength

Minutes 1-3: 4 reps
4-6: 3 reps
7-9: 2 reps
10-12: 1 rep every 30 seconds
13-15: 1 rep
10min EMOM snatch + hang snatch Strength

10min EMOM snatch + hang snatch.
Ring dip. Strength

Ring dip. Three sets to failure.
Strict pull up. Strength

Three sets to failure.
Shoulder press 4x8-12. Strength

Shoulder press 4 sets of 8-12 reps.
Invictus Strength

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+
Invictus Workout

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
27/8/14 Barbell Strength

15min EMOTM Snatch
1-5: 1 High High Snatch 70kg
6-10: 1 Launch Snatch 75kg
11-15: 1 Snatch 80kg

Need a training program?

4k Run Workout

Thrust, Burp, Jump Workout

Power snatches on the minute for 15 minutes (4-3-2-1-1 reps) Strength

10min EMOM snatch + hang snatch Strength

Ring dip. Strength

Strict pull up. Strength

Shoulder press 4x8-12. Strength

Invictus Strength

Invictus Workout

27/8/14 Barbell Strength