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

Plyometrics Workout

Sitting High Jump

Find max in 10min

then 3 x 3 @ ~90%

1:30min rest between sets

*score height in cm
Deadlift Strength

3 - 2 - 2 - 2+

Deadstop*

TM (1 rep reserve every set)
G-Wod Workout

4 Rounds for quality

YGIG/movement

6-10 Ring dip
6-10 C2B
6-10 HSPU
6-10 T2B
Ring Muscle Up Skills Workout

20 Mins working on Ring Muscle Ups
500m Row for time TEST Workout

For time:

500m Row
Snatch Complex Workout

5 Rounds every 1:30min

On the 00:00
Hang Squat Snatch

On the 00:45
Squat Snatch

60/70/75/80/85%

--Rest 1:30min--

Then

Every 1:30

4 rounds to find heaviest Snatch
KB Bottom Up Press Workout

Sitting in a straddle position

3 x 8 / 8

AHAFA
AMRAP10 Workout

AMRAP10:

12 double db push press (2x15/22,5kg)
80m farmers carry

-use same weights in push presses and farmers carry
Pike Press On Box Workout

4 x 8

Butt as high as possible arms locked!
Outside intervals Workout

3 Min On: 3 Off (4 intervals)
Run 200m
20 Db or KB Thrusters (2x22.5/15kg)
Amrap single arm alternating snatches

Work in Pairs. One goes whilst other rests.
Run from platform to end of pier and back.

Post total snatches.

Swim is optional after.

Need a training program?

Plyometrics Workout

Deadlift Strength

G-Wod Workout

Ring Muscle Up Skills Workout

500m Row for time TEST Workout

Snatch Complex Workout

KB Bottom Up Press Workout

AMRAP10 Workout

Pike Press On Box Workout

Outside intervals Workout