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

Holds, squats, cleans, pushups and ghds Workout
16 min amrap
- 20 sec wallball held out in straight arms
- 10 Ball hugging squats (hug the ball and squat)
- 10 KB Cleans 24kg (5l + 5r)
- 10 pushups
- 10 GHD situps
Bench press 5x3 Strength

Bench press 5x3
Heavy, use same weight for all sets
Rest 90-120sec between sets
Clean and Jerk Strength

1 Rep Max Clean and Jerk
1 Rep Max Egerton Complex
- 1 front squat 3 second pause
- 1 double bounce front squat
- 1 front squat
du, thruster, burpee-c2b Workout

150 du
1-2-3-4-5-6-7-8-9-10 of
- Thruster 60 kg
- burpee-C2b
150 du
Chin-ups Strength

5 x 8 reps
Snatch grip presses behind neck Strength

3 x 5
tequila Montoya Workout

3 rft if
400 m row
21 pull ups
12 hss 45 kg
squat clean 10x1+2 Strength

Squat clean 10x1 + 2 jerk switching legs position.
Carrie Workout

Gymnastic sklll practice:
Toes to bar progession
5'Rest

20' AMRAP
200 metres sun
20 push press
20 box jumps
20 toes to bar toes to ring ..
split jerk Strength

5 x 1

Need a training program?

Holds, squats, cleans, pushups and ghds Workout

Bench press 5x3 Strength

Clean and Jerk Strength

du, thruster, burpee-c2b Workout

Chin-ups Strength

Snatch grip presses behind neck Strength

tequila Montoya Workout

squat clean 10x1+2 Strength

Carrie Workout

split jerk Strength