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

For time Workout

30 Snatch (60/42.5)
Superkids 10-13v WOD Workout

8 min AMRAP

5 PEP
6 leukaa
7 + 7 käsipainotempaus
Kelly Workout

Five rounds of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Endurance Workout

• 60 Min of:
Row @ 60-70% MHR
Muscle & Power, YV2 Strength

Chin up (weighted) 3 RM, then max reps without weight or thicker band
RNT Reverse Lunges Strength

20X1; 4-6/leg x 4; rest 45sec (Single arm dumbbell overhead - hold a dumbbell overhead with the arm opposite of the working leg)
Snatch complex Strength

Find heavy set in 15min.
1 Squat snatch
1 Hang squat snatch
1 OHS
Accessory wod Workout

Emom 20'
1st - 30-40sec Goblet Loaded Wall Sit
2nd - Row 30sec @ tough effort
3rd - 12-15 Straight Legged Sit Ups
4th - 8 Dual Bicep Curl and Press
Nancy Workout

5 rounds:
400 meter run
95 pound Overhead squat, 15 reps
EMOM fo 14 minutes Workout

EMOM for 14 Minutes
Jumping Lunges (Alternating Legs)- 6reps
Burpees- 3reps
Hollow Rocks- 5reps

Need a training program?

For time Workout

Superkids 10-13v WOD Workout

Kelly Workout

Endurance Workout

Muscle & Power, YV2 Strength

RNT Reverse Lunges Strength

Snatch complex Strength

Accessory wod Workout

Nancy Workout

EMOM fo 14 minutes Workout