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

Sled push/pull, kb cleans and DUs Workout
28min otm:
- sled push/pull for 1min (alternate)
- 12 double kb clean (pick weight)
- 30-50 du`s
- rest
Basement PK Workout

40min low intensity rounds of:
6 burpees
9 Thrusters
10 Kb snatch- 5/5

Keep your HR under 70% of max HR!
Basic Conditioning Workout

In pairs YGIG:

25min
1000m Row
Burpees (Slow pace during pair rows 1000m)

+

25min
1000m Row
TGU w/ KB (Alternating arms, focus on perfect form and don't go too heavy, during pair rows 1000m)

HR LOW HR LOW
Max 75% of your max HR
Push Press 5RM Strength

Find your max for today in 15min
Metcon Workout

12min amrap
2 rope climb
8 box jump
15 hollow rock
Pull-ups Strength

e2mom weighted pull up 8 x 2
PCs, thrusters, back squats, pull-ups, box jump overs and burpees Workout
4 rounds

2min amrap
- 10 power clean 42,5kg/30kg
- 10 thruster
- 10 back squat
rest 2min

2min amrap
- 10 kipping pull up
- 10 box jump over
- 10 burpee
rest 4min
Clean & Jerk Workout

Build up to a heavy set in 20 min

1 Squat clean + 1 Hang squat clean + 1 Split Jerk
Push press up to a heavy four + 4 x 2 @ h4 Strength

Push press up to a heavy four + 4 x 2 @ h4
Snatch Workout

2 x Snatch

Build up to 75% in 15min

then

5 x 2

Need a training program?

Sled push/pull, kb cleans and DUs Workout

Basement PK Workout

Basic Conditioning Workout

Push Press 5RM Strength

Metcon Workout

Pull-ups Strength

PCs, thrusters, back squats, pull-ups, box jump overs and burpees Workout

Clean & Jerk Workout

Push press up to a heavy four + 4 x 2 @ h4 Strength

Snatch Workout