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

Get up! Workout

For time:
21-15-9reps
Deadlift 100/70kg
HR Pushups

*10 Toes-to-bar after each round
2 rounds for time Workout

2 rounds for time
20 pull up
30 burpee
50 double unders

Time cap 10 min
handstand walk Workout

practise for 20-30 min...
EMOM x12 Workout

Squat snatch:
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest
20min emom: 1) Macho Man 2) 1-5 MU Workout

20min EMOM:

1) 3 Power Clean, 3 Front Squat, 3 Jerk
2) 1-5 MU

AHAFA, barbell movements should be unbroken, move fast and move well. Scale if needed.
5.10.2017 Workout

4RFT
20 Wallball shots 9/6kg
50 single under
3 clean&jerk @80% 1RM OTD.
Ring dips 3x10 (3 sec tempo down) Strength

Ring dips 3x10 reps

-3 sec lowering phase in every rep.
BB Deadlift Strength

Deadlift
3-5 rounds, go by feel Workout

3-5 rounds, go by feel

1) 5+5 KB Front Rack Box Step-Ups
2) 1-5 Strict MU/ Chest to Rings Pull-Up / MU transition
3) Row/Assault/Ski 30-50kcal
4) 10m Handstand Walk / 360 Around the box handstand walk
5) 10-25 GHD Sit-Up
9-13 Strength Strength

Strength- Back Squat- 3 reps Every other minute for 14 minutes

Need a training program?

Get up! Workout

2 rounds for time Workout

handstand walk Workout

EMOM x12 Workout

20min emom: 1) Macho Man 2) 1-5 MU Workout

5.10.2017 Workout

Ring dips 3x10 (3 sec tempo down) Strength

BB Deadlift Strength

3-5 rounds, go by feel Workout

9-13 Strength Strength