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-
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)
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Secret Service Snatch Test Workout
Perform as many Kettlebell snatches in 10 minutes as possible (24 / 16 kg).
You may switch hands as often as you like, set the kettlebell as often and for as long as you like, but your score is the total sum of snatches performed in the 10 minute period.