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

Conditioning Workout

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

Timecap 12 min
Deadlifts, v-ups and wallballs Workout
15 on the minute:
- 5 deadlift ~70%/3RM
- 10 v-ups
- 10 wallball
Partner workout: Rowing and push-ups Workout
20min amrap with partner
- row for distance
- e2mom both do 10 push ups
Core Endurance Workout
1. Every 3 minutes, for 4 rounds:
  • Accumulate max L-sit hold
  • Then 30 seconds of flutter kicks
2. Hollow rocks or Knee tuck hollow rocks
  • 100 repetitions
5x3 Overhead Squat with Pause Strength

5x3 Overhead Squat with Pause
Back extensions and DB rows Workout
Three rounds for quality
- 10 slow ghd back entensions
- 8+8 single arm db row (heavy)
Rowing, pull-ups, farmers walk and wall balls Workout
30min amrap:
- row 400m
- 15 pull-up
- 80m farmers walk
- 30 wall ball
Poor man's Kilimanjaro simulator Workout

3 rounds of

30+30m heavy suitcase carry
30s hollow hold
30 mountain climbers

rest as needed between rounds
Snatch Pull + Snatch High Pull + Power Snatch Strength

EMOM 10
Snatch Pull + Snatch High Pull + Power Snatch
"Suomi 105v" Workout

Suomi 105 wod with partner

105 DB/KB snatches alternating (split how you want)

then 8 rounds:
19 T2B
17 Burpee box jump overs

105 DUs each (together)

Need a training program?

Conditioning Workout

Deadlifts, v-ups and wallballs Workout

Partner workout: Rowing and push-ups Workout

Core Endurance Workout

5x3 Overhead Squat with Pause Strength

Back extensions and DB rows Workout

Rowing, pull-ups, farmers walk and wall balls Workout

Poor man's Kilimanjaro simulator Workout

Snatch Pull + Snatch High Pull + Power Snatch Strength

"Suomi 105v" Workout