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

Power play Workout

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round
Squat Clean 4 x 3 Strength

Max effort
For time Cleans Workout

For time:
10 Squat Cleans (225/145 lbs), by 2:00
8 Squat Cleans (245/160 lbs), by 4:00
6 Squat Cleans (265/175 lbs), by 6:00
4 Squat Cleans (285/185 lbs), by 8:00
2 Squat Cleans (305/195 lbs), by 11:00
Muscle Snatch Strength

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Tabata Intervalli Workout

Tabata row
1min rest
Tabata squat (30kg)
1min rest
Tabata burbee
1min rest
Tabata box jump
1min rest
Tabata wall ball (14)
Front squat Strength

On the Minute x 10
Build to a Heavy Front Squat
Nookie Workout

20 min AMRAP
7 Squat Cleans, 95/65
7 Push Press, 95/65
7 Back Squat, 95/65
200 m Run
4 rounds Workout

Aerobic condition:
4 rds:
10 min row ( aerobic pace)
2,5 min assaultbike ( moderate + pace)
Hell march Workout

Run 2 km

Then:
Emom 9
- Bear Crawl 40m
- Crap walk 40m
- Midget walk 20m

Run 2 k

Emom 9
- 15 pushups with partner
- 20 situps with partner
- 40s jump over crawl under with partner

Run 2k

Emom 9
- Crocodile walk 20m
- Crap walk 40m
- Frog jump 20m

Run 2k

In teams of 15
3x7 Platoon situps
3x7 platoon pushups
Adam Workout

5 Rounds for time
7 C2B Pull Ups
14 Kb Swings, 70/53
21 Wall Ball shots, 20/14

Need a training program?

Power play Workout

Squat Clean 4 x 3 Strength

For time Cleans Workout

Muscle Snatch Strength

Tabata Intervalli Workout

Front squat Strength

Nookie Workout

4 rounds Workout

Hell march Workout

Adam Workout