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

full snatch 40-80kg
Pistols @beach Workout

3rounds
20 pistolsquat
10 push up
4 rounds Workout

1min: Ski
15s rest
1min: Db snatch 32.5kg
15s rest
1min: Burbee box over 30/24 (regionals standard)
15s rest
1 min: sled push ( heavyish, move whole min)
15s rest
1min: DU
90s rest
Nasty Girls Workout

Back Squats:
-5 @ 80% of 1RM
-5 @ 85% of 1RM
-5+ @ 90% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Squats: 185(5), 190(5), 205(12) Need to find my new 1RM for Squats
Metcon: 11:51 (135# cleans)
50m swim Workout

Swim 50m for time
Pull-ups, Burpees and Box jumps Workout

15 Min AMRAP of
5 Pull-ups
10 Burpees
15 Box Jumps 20" (men and women)
CHALLENGE Workout

'CHALLENGE'
21-15-9
Back squat 100/70kg
Kettlebell swing 32/24kg
12/1/16 Metcon Workout

For Time:
50 Box jumps (low)
40 Static front rack lunges 115/75
30 Push press
20 Bar facing burpees
Wall ball and box jump intervals Workout

5 rounds: 1 min wall balls, 1 min rest

5 min rest

5 rounds: 1 min box jumps, 1 min rest.
Amrap DU, DL, Burpee Workout

3min Amrap
75 DU Buy in
15 Deadlift 80kg
15 Burpee over bar

3min rest

3min Amrap
75 DU Buy in
10 Deadlift 100kg
10 Burpee over bar

3min rest

3min Amrap
75 DU Buy in
5 Deadlift 120kg
5 Burpee over bar

Need a training program?

Snatch technique Workout

Pistols @beach Workout

4 rounds Workout

Nasty Girls Workout

50m swim Workout

Pull-ups, Burpees and Box jumps Workout

CHALLENGE Workout

12/1/16 Metcon Workout

Wall ball and box jump intervals Workout

Amrap DU, DL, Burpee Workout