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

Rowing, DB snatches, lunges and hollow rocks Workout
For time:
- 1000m row
- 50 dumbbell snatches
- 40 dumbbell lunges
- 30 hollow rocks
KB work Workout
3 x 3min rounds with one kettlebell, rest 1min between rounds:
- 5+5 clean and jerk (pick weight)
- 10+10 front rack squat
Thruster 1RM Strength

Heavy Single Thruster
2RM Deadlift Workout

2RM Deadlift
13.1.2026 Back Squat Strength

Back Squat

5 sets of 5 @ 65 - 75%

Go Every 3:00
Maastaveto 2 RM Strength

Find your 2 RM deadlift of the day
Shoulder Press Strength

4x 8 Shoulder press
70-75%

Try to hit each set with the above percentage
Day 05.3 Workout
5x500m Row (Go hard but keep the same pace every round)
- Rest 2min between sets
Write down the total time.
Front Squat Strength

Front Squat- 4 RM of the day

TC 12min
Ring push-ups Workout

For quality: 3 sets of ring push-ups about 8-12 reps

Need a training program?

Rowing, DB snatches, lunges and hollow rocks Workout

KB work Workout

Thruster 1RM Strength

2RM Deadlift Workout

13.1.2026 Back Squat Strength

Maastaveto 2 RM Strength

Shoulder Press Strength

Day 05.3 Workout

Front Squat Strength

Ring push-ups Workout