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

Back Squat Walk Out Strength

Record weights, time and rest period.
Clean & Jerk 1 RTM (TEST) Workout

Find your Clean & Jerk 1 RTM in 25 mins
EMOM 12 Workout

20 DU + 1 Snatch

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%
21-15-9 Workout

For time: 21-15-9 reps of
-burpee
-kbs @ 24/16kg
Bent-over row 3x10 Strength

Bent-over row 3x10
Front squat 4 x 4 Strength

Front squat 4 x 4
Snatch Strength

5 x 1 squat snatches

*all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails.
Narrow-grip bench press 2RM Strength
In 15 minutes:
- narrow-grip bench press 2RM
Kipping HSPU (RE-TEST) Workout

TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps)
INTERVALS FOR SWEAT Workout
Working in teams of 2.
Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPs. Everyone will perform each AMRAP once.

4 min AMRAP
- 8 Shuttle run (5m)
- 8 Burpee
4 min AMRAP
- 8 Thrusters with empty bar
- 8 Abmat situps
4 min AMRAP
- 8 cal Row
- 8 Push ups
4 min AMRAP
- 8 Box jump 60cm/50cm / box step ups
- 8 Russian kb swing 16kg/24kg
Post reps for each segment

Need a training program?

Back Squat Walk Out Strength

Clean & Jerk 1 RTM (TEST) Workout

EMOM 12 Workout

21-15-9 Workout

Bent-over row 3x10 Strength

Front squat 4 x 4 Strength

Snatch Strength

Narrow-grip bench press 2RM Strength

Kipping HSPU (RE-TEST) Workout

INTERVALS FOR SWEAT Workout