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

Warmup Workout

4 Sets Not For Time
6 Single Arm Landmine Push Press/arm
6 DB Muscle Snatch/arm
40sec Kettlebell Dead Bug

*Prep for your shoulders and hips and core
Weightlifting Beginners Workout

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

Snatch Grip Pull 3 x 5
Clean Grip Pull 3 x 5
Front Squat 4 x 3
Keskiviikko 2.5 Workout

Bike Recovery
20 Minute Recovery Effort
Metabolic - Gymnastic - Weightlifting Workout

TABATA THIS!
row (cal)
thruster @40/25
handstand push up
swing @24/16
WOD Workout

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Burpee Box Jump Overs
20 Pull Ups
400 Meter Run
Aerobic endurance Workout

Aerobic endurance for 60-90min:

Zone 2 Run 20-30min
Zone 1 bike 40-60min

IF YOU REPEAT 19.5:

Easy recovery day: 20min aerobic work and good mobility work.
Warmup Workout

5 Rounds For Time @ 75% Effort
250m Row
8 double KB Clean
8 double KB Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.
Työntötekniikka Strength

5 x 3 - position clean + split jerk 70-75 %

(3 position is high hang, above the knee, floor)
Warm up Workout

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps
STRENGTH Strength

1-1-1-4-3-2-1 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps