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

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.
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
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

Need a training program?

Clean & jerk 5 x 1 Strength

Skills (Pistol) 3. Workout

EMOM 8 Workout

DB snatches, pistols and lunges Workout

3 heavy sets of bent-over rows Workout

Box jumps, STOH and T2Bs Workout

Sled push/pull, kb cleans and DUs Workout

Basement PK Workout

Basic Conditioning Workout

Push Press 5RM Strength