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

Shoulder press Strength

Shoulder press
5x3

E2MOM / 2-3 reps in tank
Shoulder Press 9. Strength

5 x 65%
5 x 75%
5+ x 85%

Add +5kg to previous cycle
Post +5 score in comments
Conditioning Workout

AMRAP 36

YGIG / Round ( Teams of 3)

10/7 Cal Bike
6 Devils press 15's/10's kg
8 T2B
For time Workout

For time:

500m row
40 air squat
20 power clean 70/50kg
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.
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)

Need a training program?

Shoulder press Strength

Shoulder Press 9. Strength

Conditioning Workout

For time Workout

Running and pull-ups Workout

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