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

The Kaarle Special Workout

26 min amrap ygig style

26 power snatches 50/35 kg
26 t2b
26 C&J 50/35 kg
26 pull-ups
26 box jump overs
Overhead squat Strength

Overhead squat

3x3
Shoulder to overhead 1 RM Strength

Shoulder to overhead 1 RM
21-15-9 reps for time Workout

Toes-to-bars
Pull-ups
– Perform 50 double-unders after each round.

Scaled WOD
15-12-9 reps for time:
Hanging knee raises
Jumping pull-ups
– Perform 30 single-unders after each round.
3 rounds for quality Workout

50 du's
20 kb snatch (10+10)
20 box jump overs
For load Strength

Back squat
3-2-2-1-1-1

Scaled WOD
Back squat
3-3-3-3-3-3
1. Clean and Jerk Complex Workout

5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a Moderate Load
Back squat Strength

BS: 4x6
Upper body pump Workout

AMRAP8 for quality:
5-10 (deficit) kipping HSPU
30 DU / AMRAP 30s DU / 45 SU
4-8 strict pull-up
Day 53.2 Workout
”Cindy”

20min AMRAP:
- 5 Pull-ups (freestyle)
- 10 Push-ups
- 15 Air Squats

Need a training program?

The Kaarle Special Workout

Overhead squat Strength

Shoulder to overhead 1 RM Strength

21-15-9 reps for time Workout

3 rounds for quality Workout

For load Strength

1. Clean and Jerk Complex Workout

Back squat Strength

Upper body pump Workout

Day 53.2 Workout