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

Rowing Intervals Workout

4 x 500m

In Pairs YGIG

ALL OUT!

Score is slowest 500m
T2Bs and push-ups Workout
16min otm
- odd: 6-8 t2b
- even: 8-12 push up
Overhead squat 2. Strength

6 x 70%
2 x 5 x 75%
4 x 80%

% of 1RTM Snatch
Clean & Jerk complex Workout

Build up to a light, technical set of
1 Clean pull
1 Power Clean
1 Split Jerk
3-position power snatch + ohs Strength
20 minutes:
- 3-position power snatch + overhead squat
Easywod: Metcon Workout

Tabata 8 min (ON 20s/OFF 10s)

Alternate:
Hollow rock
Lying back extensions
12 min on the minute back squats Strength
12 min on the minute back squats
- 5 x back squat @ 60%
C&J, box over jumps and rowing Workout
On the minute for 21 minutes
- 5 c&J @ 70/50kg
- 12-14 box over jumps
- 10/8 cal row
Clean and jerk singles Strength
For 20 minutes
- clean and jerk singles
- keep the weights easily manageable
40 Pull-ups for time Workout

4 minute time limit

Need a training program?

Rowing Intervals Workout

T2Bs and push-ups Workout

Overhead squat 2. Strength

Clean & Jerk complex Workout

3-position power snatch + ohs Strength

Easywod: Metcon Workout

12 min on the minute back squats Strength

C&J, box over jumps and rowing Workout

Clean and jerk singles Strength

40 Pull-ups for time Workout