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

Beep Test Workout

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

20m course. Miss two beeps and you are out.

Record stage result and any details.
TEMPO FRONT SQUAT Strength

Tempo front squat

4x4 (40X0)

E3MOM / 2-3 rep in tank
Heavy Day Strength

For Load:
1 - 1 - 1 - 1
Shoulder Press
EMOM 12 Workout

1) Max Chin-up´s UB (no failure)
2) 5 DB/KB Press Alt. 24/16kg
3) Rest

Score total chin-ups!
Skills (Ring Muscle Up + Bar MU) 3. Workout

The Ring Muscle Up

Practice:
-Low ring transitions
-Jumping Ring MU
-Negative MU (assisted)
-Rubberband swing
-Rings to hips
-Kipping Ring MU
Front Squat 2. Strength

12 x ~57,5%
10 x ~60%
8 x ~62,5%

Rest 2min
Power clean 5RM Strength

Find your 5RM of the day of the power clean in 20min

Touch & go
Front Squat (Clusters 3.) Workout

3 Rounds

4 - 3 - 2

30s rest between sets

@ 65-70% of max FS
Conditioning Workout

4 rounds for time
You go, I go
5 Clean and Jerks 40/30 kg
8 Wallballs 9/6kg
5 High Box Jumps

Timecap 10 min
Clean & Jerk - 1x3 @ 75%, 1x3 @ 80%, 1x2 @ 85%, 2x2 @ 80% Strength

Clean & Jerk - 1x3 @ 75%, 1x3 @ 80%, 1x2 @ 85%, 2x2 @ 80%

Need a training program?

Beep Test Workout

TEMPO FRONT SQUAT Strength

Heavy Day Strength

EMOM 12 Workout

Skills (Ring Muscle Up + Bar MU) 3. Workout

Front Squat 2. Strength

Power clean 5RM Strength

Front Squat (Clusters 3.) Workout

Conditioning Workout

Clean & Jerk - 1x3 @ 75%, 1x3 @ 80%, 1x2 @ 85%, 2x2 @ 80% Strength