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

Accessories Workout

3 rounds for quality
10 + 10 single arm strict db press
10 horizontal rows (rings or barbell)
10 + 10 side bends
30 Min EMOM Workout
Alternate through for 30 Mins
1. 14 box step ups
2. 10m handstand walk
3. 10 Strict T2B
4. 15 hollow rocks
5. 40-50 DU's
Deadlifts and pull-ups Workout

For time, 21-15-9 of:
* Deadlift (60/40kg)
* Pull-up
Back Squat Strength

6 - 5 - 3 - 3

1 RIR
Power clean Strength

EMOM
8-10 x 1 Power clean
EMOM 20 Workout
1. HS Walk 5-10m
2. Side plank rotations 5/5
3. Burpee 6-10
4. Pull up 6-10
Row, burpees and supine ring rows Workout
5 rounds for time:
- 250 m row
- 10 burpees
- 12 supine ring rows
Barbell Complex Workout

Build up to heavy Technical Max in:

3 Deadlift
2 Squat Clean
1 Jerk

Then

EMOM 10
@ 70%
Snatch Workout

Build up to 90%

then

5 x 1 @ 90% of 1RTM
Shoulder Press (Wendler week 9) Strength

5 @ 65%
5 @ 75%
5+ @85%
The % are calculated from 90% of your 1RM!
5+ means AMRAP!

ADD 5kg to your previous 100% 1RM!

Need a training program?

Accessories Workout

30 Min EMOM Workout

Deadlifts and pull-ups Workout

Back Squat Strength

Power clean Strength

EMOM 20 Workout

Row, burpees and supine ring rows Workout

Barbell Complex Workout

Snatch Workout

Shoulder Press (Wendler week 9) Strength