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

”Long steady and sweaty” Workout

Warm-up& mobility together, then set-ups & mini round.

Working for 40 mins 40secs on: 20 off
Ergo
Burpees
Step ups to box (upscale with 2xdb/kb)
abmat situps
10 Air squats + 10 push ups

Do 8 rounds on each station and then move onto the next. So erg x 8 rounds, burpees x 8 etc… ( the order may vary)

Steady conditioning, comfortable pace!
Snatch EMOM’S Workout

EMOM 5
Snatch DL
High pull
Power snatch

Rest 2 min

EMOM 5
3-pos Snatch

@ max 60% 1RM
HSPU (Strict + Kipping) Workout

4 x 4 + 8
"FRAN" Progression 3 Workout

15 - 12 - 9

Thruster 60/40kg
Pull-Up

Time Cap 8min!
Back squat 3x5 with pause Strength

Advanced athletes can use variations (bands, chains)
Metcon Workout

"Twenty / Twenty"

20 DB Snatch (22,5/15kg)
20 Box Over w/DB (60/50cm

TC 3min
Overhead Squat Strength

5 - 3 - 2 - 2
2 RIR
Snatch Workout

2 @ 65%
2 @ 70%
3x2 @ 75-80%
Heavy Day Strength

For Load:
3 - 3 - 3 - 3
Push Jerk
Shoulder Press 5x5 Strength

Shoulder Pess 5x5
Try to hit the same weight throughout the working sets @ 75%

Need a training program?

”Long steady and sweaty” Workout

Snatch EMOM’S Workout

HSPU (Strict + Kipping) Workout

"FRAN" Progression 3 Workout

Back squat 3x5 with pause Strength

Metcon Workout

Overhead Squat Strength

Snatch Workout

Heavy Day Strength

Shoulder Press 5x5 Strength