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

Gymnastics + strength Strength

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 30

2.Squats
A. Back squat
5x80 %
3x85 %
2x90 %
2x95 %
1x97 %
1x100/100+ %

B. Front squat
1x5x80% - 65
2x5x85% 65
- New set every 3 minutes

3.DL
- Not done
D. 2 push press Strength

2 rep max push press
3*6min / 1min rest Workout

Row 1min
Wallball 20/14lbs

Ski 1min
KBS 24/16kg

Bike 1min
DB Snatch 22.5/15kg

Choose calories & reps and keep the pace. Score is cals + reps

15sec transition, 1min rest after each station!
F. Odd-Object Conditioning Workout

3 Rounds:
9 D-Ball Cleans
50' D-Ball Carry (Facing Forward)
50' D-Ball Carry (Facing Backwards)
- 2 min rest -
Bench press Strength

Bench press 5x1
A. Silverback Primer Workout

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Power snatch Strength

6x3 (65-85%)
Run + AB Workout

4x: 400m run, 28 cal AB
10 min EMOM 1 snatch + 1 OHS Strength

1 squatsnatch + 1 ohs
Back squat 7-6-5 Strength

3 rounds of
Back squat 7-6-5

Need a training program?

Gymnastics + strength Strength

D. 2 push press Strength

3*6min / 1min rest Workout

F. Odd-Object Conditioning Workout

Bench press Strength

A. Silverback Primer Workout

Power snatch Strength

Run + AB Workout

10 min EMOM 1 snatch + 1 OHS Strength

Back squat 7-6-5 Strength