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

Push & Pull Workout

12 min alternating
odd: 3-5 pull up
even: 3-5 hspu

advanced
odd: 5-10 kipping pull up
even: 5-10 kipping hspu
EMOM 15 Workout

2 x Squat Clean @ 60%

NOT TNG
Cleans, T2Bs and burpees over the box Workout
For time:
- 15 hang squat cleans (2/3 of 1RM clean)
- 25 T2Bs
- 15 burpees over the box (50 cm)
Conditioning Workout

AMRAP 5

3 Power clean
4 Front step lunges Alt.
5 Bar over burpee

@60/40kg
Back squat / Pull Strength 5. Workout

A1.
Back squat 4, 4, 3, 3, 3
Tempo 2-4-X-1
Rest 1.30min

A2.
Chin up 4, 4, 3, 3, 3
Tempo 2-1-X-2
Rest 1.30min
Sprint, Burpee, KBS Workout
4 rounds:
- Sprint 100m
- 7 Burpee
- 15 KBS 32kg/24kg (Russian)
- 7 Burpee
- Sprint 100m
All out effort every round, try to maintain time from first interval.

Start the rounds at 0.00, 5.00, 10.00 and 15.00
Shoulder Press Strength

5-5-5-5-5

5 x Heavy sets, try going @75% every set!
Back Squat Strength

5x3 AHAP
Shoulder Press 3x6 Strength

Shoulder Press 3x6 @75% of previous
Back squat 5x5 Strength

Work with a light load. Leave at least 3-4 reps in your back pocket. The weight should be somewhere around 50-70%.

Need a training program?

Push & Pull Workout

EMOM 15 Workout

Cleans, T2Bs and burpees over the box Workout

Conditioning Workout

Back squat / Pull Strength 5. Workout

Sprint, Burpee, KBS Workout

Shoulder Press Strength

Back Squat Strength

Shoulder Press 3x6 Strength

Back squat 5x5 Strength