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

Assault bike, T2B, DB snatch Workout

5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg
Ham Sandwitch Workout

50 Wallballs 20#
25 Dead’s 225#
50 Wallballs 20#

5 Burpees EMOM
13.3 C&J, PFS ja selkä Workout

5x1 @60kg Clean & split jerk
5x2 @100kg Pause front squat
12,11,11 @50kg Pendalay soutu
strength Strength

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.
Gymnastic Skills Warm-Up Workout

Every minute , on the minute, for 5 minutes (5 sets) of:

Wall-Facing Handstand Marching x 20 reps

Back-To-Wall Handstand Marching x 20
Wall Climb + Walk Away and Back x 2 reps
Dl 2 rm 2" def Strength

Dl 2 rm 2" deficit
Hang squat cleans & DU’s Workout

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.
C. Body armor Workout

3 rfq

12 Db bent over row R 25kg
12 Db bent over row L 25kg
20 alt DB cossack squats goblet DB hold 25kg
Engine program test 1 Workout

7min max cal ski erg
Every 90 sec 1 squat snatch Strength

Every 90 sec 1 squat snatch
until failure

Need a training program?

Assault bike, T2B, DB snatch Workout

Ham Sandwitch Workout

13.3 C&J, PFS ja selkä Workout

strength Strength

Gymnastic Skills Warm-Up Workout

Dl 2 rm 2" def Strength

Hang squat cleans & DU’s Workout

C. Body armor Workout

Engine program test 1 Workout

Every 90 sec 1 squat snatch Strength