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

Olympic Lifting Workout
- Clean - 75% x 3, 80% x 2 x 4 (#190/#200)
- Jerk Behind Neck - 75% x 2, 80% x 2 x 4 (#175/#190)
- Snatch Pull - 100% (of snatch) x 3 x 4 (#205)
- Back Squat - 70% x 2 x 5 (#230)
Bench Press + MC: Push Press, Lunge, Situps Workout

Bench Press
5-5-5
185-195-205.....215x2(PR)

40-30-20
Push-press (95/65)
Lunge (95/65)
Sit-up

????
10 min bench emom Strength

3 reps bench emom
5 rounds Workout

5 push press @ 70kg
10 strict pull up
WOD 161022 Workout

1 round of:
- 40 snatch-grip deadlifts
- 30 hang snatch-grip high pulls
- 20 hang power snatches
- 10 overhead squats
100 mixed push ups for time Workout

10 each of:
Hand release
Clapping
Diamond
Wide
Mountain climber
Wide
Diamond
Clapping
Hand release
Your choice of type (I did mountain climbers)
Every 150s 3 squat cleans Strength

8x
Every 150s 3 squat cleans
Smolov squat Strength

day 15, 6x2 @ 80%
5 rounds of Workout

Every 10min for 5 rds:
30 box jump
30/26 cal row
20 burbee
15 stoh 135/95 lbs
40m sled push ( heavyish, move whole time)
Time cap for each intervall is 6min.
Christmas Wod Workout

1 rope climb
2 box jumps
3 hspu
4 Thrusters 40kg
5 burpees
6 knee to elbow
7 kB swing
8 DU
9 ring dips
10 pull ups
11 push ups
12 gtoh

Need a training program?

Olympic Lifting Workout

Bench Press + MC: Push Press, Lunge, Situps Workout

10 min bench emom Strength

5 rounds Workout

WOD 161022 Workout

100 mixed push ups for time Workout

Every 150s 3 squat cleans Strength

Smolov squat Strength

5 rounds of Workout

Christmas Wod Workout