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

For time Workout

For time:

500m row
40 air squat
20 power clean 70/50kg
Bench Press or Floor Press Strength

5x5 bench or floor Press
Running and pull-ups Workout
For time:
- 400 m Run
- 21 Pull-ups
- 200 m Run
- 42 Burpees
- 200 m Run
- 21 Pull-ups
- 400 m Run
Clean & jerk 5 x 1 Strength
In 25min

Clean & jerk 5 x 1
- five heavy singles
Skills (Pistol) 3. Workout

Pistol practice:

Glute activation
Calf stretch 1min/side
Couch stretch 1min/side
Hamstring half split hold 1min/side
Weighted ankle stretch w/KB 1min/side
Negative weighted pistols 2 x 12 alt. (Heavier than last week)
Daily scaling options
EMOM 8 Workout

6 Pistol Roll + Pistol Alt.
Partner chipper Workout

60 C&J 60/40kg
50 Burpee box jump overs
40 HSPU
30 devils press 2x22.5/15kg
40 HSPU
50 BBJO
60 Hang power clean

Everything YGIG

TC 25
DB snatches, pistols and lunges Workout
7 min AMRAP:
- 7 dumbbell snatches, left arm (moderate weight)
- 7 pistol squats, left leg
- 7 m walking lunge (dumbbell in front rack)
- 7 dumbbell snatches, right arm
- 7 pistol squats, right leg
- 7 m walking lunge
3 heavy sets of bent-over rows Workout

3 heavy sets of bent-over rows (8-12 reps)
Box jumps, STOH and T2Bs Workout
3 Rounds for time:
- 15 Box Jumps
- 12 Shoulder to Overhead 50/35 kg
- 9 Toes to Bar

Need a training program?

For time Workout

Bench Press or Floor Press Strength

Running and pull-ups Workout

Clean & jerk 5 x 1 Strength

Skills (Pistol) 3. Workout

EMOM 8 Workout

Partner chipper Workout

DB snatches, pistols and lunges Workout

3 heavy sets of bent-over rows Workout

Box jumps, STOH and T2Bs Workout