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-
3 x mini AMRAP Workout
3 min AMRAP:
5 x hang clean (75 % of 1RM) + 7 box jumps
1 min rest3 min AMRAP:
5 x clean (75 % of 1RM) + 7 toes to rings.
1 min rest3 min AMRAP
5 x power clean 75 % of 1 RM + 7 chest to barCount the reps as a result!
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E2MOM 12 minutes Strength
E2MOM 12 minutes:
Overhead Split Squat 4/4 (not “lunges”)As heavy as form allows.
Lift in pairs. -
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Partner WOD "I Go, You Go" Workout
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3 RDS for points Workout
60 sec Wall ball 9/6kg
60 sec Sumo Deadlift High Pull 30/20kg
60 sec Box Jumps
60 sec Push Press 30/20kg
60 sec Calorie Row
60 sec Rest3 Rounds for max points with a running clock. 1 rep =1 point.
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EMOM 12 alternating Workout
- 3 OverheadSquat (From rack)
- 6/6 KB Front Rack lunges 16/12 kg
*Build from empty bar to
heavy as possible. -
Gymnastic WOD Workout
Gymnastics wod:
3-5 rounds for quality:
10 push ups (hr)
10 toes to bar
10 pull up
5+5 pistol squats -
E2MOTM for 8min: Hang Squat Snatch + Low Hang Squat Snatch Strength
E2MOTM for 8min:
Hang Squat Snatch + Low Hang Squat Snatch (below knee) @ 60%
