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-
16.12.2025 Pendlay rows and strict chin-ups Workout
Every 2min x 10 (5 rounds each)
A) 6 pendlay row
B) 5 strict chin-ups -
Extra Credit 31-10-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight. -
29.8.2024 Warmup ( Basic ) Workout
800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy -
A-> B Good Morning 2024 Workout
A) x 3
3 bear complex 50/35kg
(1 bear complex = power clean + front squat + push press + back squat + behind the neck push press)
30 DU
15 hollow rocks
B) x 3
10 DB snatch
10 BW box step overs
10 abmat sit ups *ghd for advanced -
Extra Credit 03-06-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets- -
26.8.2024 Workout Warmup ( Basic & Prep ) Workout
5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
+
Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
+
2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb– Rest 0:30 between rounds –
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Main site Tuesday 240723 Workout
For time
- 42 double-unders
- 21 wall-ball shots
- 12 alternating dumbbell snatches
♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell -
22.6.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 6/9
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min -
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15.6.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 72% sn-% pal 2min
CLEAN + SPLIT JERK
2+1@80%, 2+1@84%, 2+1@82%, 2+1@84% jerk-% pal 2min
CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min