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

Weightlifting Workout

21-15-9
clean and jerk @50/35
back squat @50/35
Jerry (endurance) Workout
- Run 4 x 5k TT
Recover 5-15 min between efforts. Deviate less than 2 min from fastest 5k.
AMRAP 8 min. Workout

AMRAP 8 minutes:

10 Squat Snatch 40/30kg
20 Handrelease Push ups
200m Run

Can also be done with a power snatch and overhead squat counting as one rep together.
OHS EMOM 8 Workout

EMOM 8 x 4 @60%
Weighted pull up Strength

10kg weighted pull up
Misfit training: Run as far as you can in 16 minutes Workout

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.
PK Masters 6.12.2019; 3RM Front Squat Strength

In 15 min, find your three rep max front squat.
08.01.2014 Workout

For Time:
50 Box Jump
40 Pull-ups
30 FSQ
20 Burpee
10 Thruster
SNATCH GRIP DEADLIFT Strength

3 x 3
AMRAP 4min * 2 Workout

4min AMRAP: 5 kettlebell swings / 2 rope lowers / 5 wall ball
4min AMRAP: 8 box jumps / 8 sit-ups / 8 ring row
4 min rest between AMRAP's

Need a training program?

Weightlifting Workout

Jerry (endurance) Workout

AMRAP 8 min. Workout

OHS EMOM 8 Workout

Weighted pull up Strength

Misfit training: Run as far as you can in 16 minutes Workout

PK Masters 6.12.2019; 3RM Front Squat Strength

08.01.2014 Workout

SNATCH GRIP DEADLIFT Strength

AMRAP 4min * 2 Workout