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

Ring Push-Up Workout

3 x 8
2s pause at bottom

1) Full range of motion
2) Add weight
Weighted Ring Dip Workout

4 x 8
Try going with the same weight every set!
AHAP
EMOM 12 Workout

Snatch

1) 3 x 60%
2) 2 x 70%
3) 1 x 75%
Partner Couplets Workout

3 x 10min

YGIG

1) 10 Med Ball Clean 9/6 kg - Run

3min Rest

2) 10 V-Up - 6/6 KB Clean 16/12 kg

3min Rest

3) 10 Burpee - 6/6 KB Snatch 16/12 kg
Pull-Up (Progression Day 8.) Workout

Check the chart at the whiteboard for the reps!
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

Need a training program?

Ring Push-Up Workout

Weighted Ring Dip Workout

EMOM 12 Workout

Partner Couplets Workout

Pull-Up (Progression Day 8.) Workout

Conditioning Workout

Deadlifts, v-ups and wallballs Workout

Partner workout: Rowing and push-ups Workout

Core Endurance Workout

5x3 Overhead Squat with Pause Strength