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

Emom 10 Workout
1. 10 ring row
2. 8- 15 Push ups
Timebomb Workout
In 12:00
50 Wallballs (20/14)
40 Burpees over the Bar
30 Deadlifts (125/85)
Remaining time AMRAP: Wallballs
- Rx+: (142.5/92.5)
Helen Workout

400m Run
21 x Kettlebell Swing 24kg/16kg
12 x Pull Up
3 Rounds, For Time
Back Squat Week 6: 2x5@70%, 2x3@75%, 3x1@80%. Strength

Back Squat

2X5 @ 70% – rest 45 seconds between with barbell on your back.
Rest 90-120 seconds.
2X3 @ 75% – rest 45 seconds between with barbell on your back.
Rest 90-120 seconds.
3X1 @ 80% – rest 30 seconds between with barbell on your back.
Split jerk x 5 for quality Strength

Split jerk x 5 for quality - technique first!
HSPU (Progression Day 2.) Workout

Check the chart at the whiteboard for the reps!
Back Squat 7 Strength

5 x 75%
3 x 85%
1+ x 95%
5 x Clean + Front Squat + 2 x Jerk Strength

5 x Clean + Front Squat + 2 x Jerk
Swings and ab-mat sit-ups Workout

12 min otm for four rounds:

-Swing max reps (pick weight)
-Ab mat sit up max reps
-Rest
Hang clean (above knee) + 2 jerks Strength
In 30 min as heavy as possible
- Hang clean (above knee) + 2 jerks

Need a training program?

Emom 10 Workout

Timebomb Workout

Helen Workout

Back Squat Week 6: 2x5@70%, 2x3@75%, 3x1@80%. Strength

Split jerk x 5 for quality Strength

HSPU (Progression Day 2.) Workout

Back Squat 7 Strength

5 x Clean + Front Squat + 2 x Jerk Strength

Swings and ab-mat sit-ups Workout

Hang clean (above knee) + 2 jerks Strength