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

15 Min EMOM Workout

1 C&J each min try to make it challenging and not too much change in the weight.

Squat cleans and split jerks
Deadlift 3Rm Strength

Build up to a quality 3RM for the day
Ring dips Workout

3x 10-12

Scaled 1 5-7
Scaled 2 Negative
Conditioning Workout

4 Rounds for time:

YGIG
10 Hang Power Snatch 50/35kg

YGIG
10 Wall Ball 9/6kg

Time Cap 9min!
Front Squat Strength

5x3 Front squat
AHAP but start heavy
Squat (Endurance Progression 5.) Workout

Every 1:30 12 x
@ 62% of 1RM Back Squat

1) 3 x Front Squat
2) 6 x Back Squat
Very 90 seconds for 15 minutes PC, FS, C Strength

Every 90 seconds for 15 minute:
* Power clean
* Front squat
* Clean

75% of 1RM PC
Push Complex Workout

4 rounds every 2:30

4 Shoulder presses
3 Push presses
2 Push jerks
10 s Oh hold

AHAP
Back Squat 5x6 Strength

Back Squat 5x6 AHAP

Try to stay consistent with the weight for each set. (72-78%)
Snatch Complex Workout

5 Sets of

1 Hang Power Snatch + 3 Hang Squat Snatch

*Build to moderate set,

Need a training program?

15 Min EMOM Workout

Deadlift 3Rm Strength

Ring dips Workout

Conditioning Workout

Front Squat Strength

Squat (Endurance Progression 5.) Workout

Very 90 seconds for 15 minutes PC, FS, C Strength

Push Complex Workout

Back Squat 5x6 Strength

Snatch Complex Workout