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

Backsquat & pullups Workout

For time..

10 backsquat 120/85kg
10 pullups
15 backsquat 100/70kg
15 pullups
20 backsquat 80/55kg
20 pullups
6min AMRAP: Workout

6 burpee pull up,
8 wall ball,
10 sit up
Tempaus riipusta Strength

3 x 3 hang stnatch, 85 %
Accessory 3 rds for quality Workout

Accessory 3 rds

Sumo Deadlift "Chinese style"10 reps (3 sec tempo down) V5
D-ball hold on chest 30 sec (heavy ball)
-rest 1 minute between the movements
Midline Workout

4 rds
20 sec L-hang
20 V-ups
40 m D-Ball carry on chest
Pull-ups and Ring Rows Workout

Max reps of dead hang pull-up
1 min rest
Max reps of supine ring row
18 minutes for quality Workout

18 minutes for quality

10m backwards crab walk
20 seconds hollow rocks
5 1 arm OHS (2 second pause) each arm
1 min easy bike/row/jog/single unders
Engine Strength Strength

Clean Complex
1 hang clean + Clean + 2 Split Jerks
Build up to a good quality 1RM
Rowing Intervals Workout

Working in Pairs ; Ygig
20 Min AMRAP
Max Cals
EMOM 9 Workout

EMOM 9

Min 1: DB hang snatch 6/ side
Min 2: 2 Rope climbs
Min 3: 15 wall ball shots

Need a training program?

Backsquat & pullups Workout

6min AMRAP: Workout

Tempaus riipusta Strength

Accessory 3 rds for quality Workout

Midline Workout

Pull-ups and Ring Rows Workout

18 minutes for quality Workout

Engine Strength Strength

Rowing Intervals Workout

EMOM 9 Workout