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 Workout

Snatch
2011-11-04 Resistance Training: Bench Press Workout

Resistance Training:
Bench Press
12x 2 @ 60 LBs (30% of 1 Rep Max)
Red Band w/ 3 Knots

Extras:
50 GHD Sit Ups
50 Reverse Hypers (120 LBs)
L-Sit Accumulate 60 Seconds of a hold
100 Triceps Extensions
30 Shoot Throughs
10 MIN AMRAP Workout

AS MANY ROUNDS AS POSSIBLE IN 1mins
* 10 MAN MAKERS
* 30 KB SWINGS
SWK WOD 2 Workout

1 ROUND FOR TIME

* 50 THRUSTERS
* 40 KB SWINGS
* 30 BURPEES
* 20 CHINUPS
* 30 BURPEES
* 40 KB SWINGS
* 50 THRUSTERS
Even JT Workout

15 HSPU (Subbed 65# press)
15 Ring Dip
15 Push Up
5 rounds of bench presses, strict pull-ups and weighted box step-ups Workout

5 rounds:
- 5 x bench press
- 5 x strict pull-up
- 10 x weighted box step-up
11.04.11 Deadlift FRIDAY! Workout

10 Rounds for Time

5 Body Weight Deadlifts

5 Barbell Rollouts

20 Double Unders
Saturday 11-5-2011 Workout

2 person 20min AMRAP

Pacer runs 200m while partner performs the following

5 Pull-ups

10 Slam Balls 30lbs

15 Tuck jump over slam ball

Pacer relieves partner after running 200m and they switch, taking over where partner left off.

Erik and I finished with 14 rds and 6 tuck jumps. Well done Erik.
13.3.2014 Workout

REST DAY / OPEN GYM
Front squat&walking lunges Workout

Front squat 5x7 (40,50,50,55,55kg)
Walking lunge 200m (10kg over head)
Boxjump-tabata (75reps)
Ghd sit-up 3x15
Back extension 3x15

Need a training program?

Snatch Workout

2011-11-04 Resistance Training: Bench Press Workout

10 MIN AMRAP Workout

SWK WOD 2 Workout

Even JT Workout

5 rounds of bench presses, strict pull-ups and weighted box step-ups Workout

11.04.11 Deadlift FRIDAY! Workout

Saturday 11-5-2011 Workout

13.3.2014 Workout

Front squat&walking lunges Workout