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-
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 6 DAY 2 Strength
Back squat:
- 1x4@75%
- 1x4@80%
- 1x4@80%
- 1x4@80%Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70% -
Nothing But Press (and pull) prog 1 Strength
Shoulder Press
For load
5-4-3-2-1
go every 3 min
Goal & Intensity:
- Build a strong and strict overhead press without leg drive.
- Execution: Perform 5-4-3-2-1 reps, increasing weight each round, starting every 3 minutes.
- Progress: Focus on controlled movement and a tight core. Save energy for the final lift.
- Tip: Lock arms directly overhead, not forward. A slow eccentric phase improves strength and control.
RPE: 8-9 -
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OPEN 21.1 Workout
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.Rx'd = du
Scaled = modified wall walks + su -
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Chipper E4MOM Workout
EVERY 4:00min
1) 50/35 Cal Bike
2) 40 Hang power cleans 60/40 kg
3) 30 Box jumps 60/50cm
4) 40 Shoulder to overhead 50/35 kg
5) 30 Toes to bars
6) 40 Hang power snatches 40/30 kg
7) 30 Push-ups
8) 50/35 Cal Row -
Death by pull-ups Workout
Do 1 pull-up the first minute, 2 pull-ups the 2nd minute, 3 on the 3rd minute, …
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Dips, sit-ups, farmer's walk and Russian twists Workout
3 rounds for quality:
- 5-10 Strict ring dips
- 10 Weighted sit-ups
- 40 m Farmer's carry
- 10 Russian twists (over and back = 1)