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 rounds for Quality Workout

3 rounds for Quality

10 DB Box Step Overs (Regionals style) 22,5/15kg
20 DB Snatch (alternate arms)
30/22kcal Assault

RPE 2-3

Scale if needed. Light activity, not all out!
Engine Strength Workout

12 Min EMOM
2 power cleans + 2 push jerks
70/50Kg
40min For quality: Workout

1) Run 400-800m
2) Hip Flow/Hip Flow 2.0/Squat Flow
3) 1-3 Skin The Cat
4) 1-5 TGU
5) 10-20 GHD-Sit-ups
12.5.2018 Strength

Back Squat

6x8-10@70-75%
Send Off 2:45
shoulder press Strength

shoulder press 5x5
AMRAP 6min Workout

12 Wallball
9 Burpee
Upper body pull + push Workout

Complete 4 rds with quality:

Strict Ring Dip/ push up 8 reps
Strict Chin up 8 reps
-Rest 1 minute
Upper body push + pull Workout

Upper body push + pull

Complete 4 rds with quality:

Strict Ring Dip 10 reps
Strict Chin up 10 reps
rest 1 minute
Front squat 4x5x50% Strength

Front squat 4x5x50%
8 rounds 30s ON/ 30 sec OFF: Workout

1) shuttle run
2) DB snatch alternating hands
3) mountain climber

Need a training program?

3 rounds for Quality Workout

Engine Strength Workout

40min For quality: Workout

12.5.2018 Strength

shoulder press Strength

AMRAP 6min Workout

Upper body pull + push Workout

Upper body push + pull Workout

Front squat 4x5x50% Strength

8 rounds 30s ON/ 30 sec OFF: Workout