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

Not Today Satan Workout
30-20-10
Renegade Rows total @50/35lbs
12-9-6
Devil's Press
*½ Stairs / 200m Run after each round
- Pick weight that you can go unbroken.
- Rx+: 27.5kg/45lbs + 10m Handstand Walk for Run
- TIME CAP = 10:00
Pair Chipper Workout

80 KB swings 32/24 kg
30 T2B
80 Box Jumps
30 T2B
80 DB snatches 22,5/15 kg
30 T2B

Timecap 16 min
Arm pump Workout

Super set
10, 10, 10, 8, 8, 8
Bicep curls dbs
Diamond push up
30 secs rest.
Heavy Day Strength

For Load:
3 - 3 - 3 - 2 - 2 - 2
Snatch
- Lift every 3:00-4:00
Push press Strength

6x3, as heavy as form allows.
”Solid Core” Progression 9. Workout

Every 3min for 5 Rounds:

10 T2B
50s Plank Hold
Strength Support (Upper body) 6. Workout

3 Rounds

YGIG / Heavy Quality

12 + 12 Half Kneeling KB Press

12 + 12 KB Row

(add weight to previous week)
Hang snatch + snatch balance Strength

Snatch E90S x 4

2 hang squat snatch +1 snatch balance
Metcon Workout

15 - 12 - 9
Calorie row
Overhead Squat 40/30 kg

TC 5min
Metcon Workout

21 - 15 - 9
Row (Cal)
Thruster 30/20kg

TC 5min

Need a training program?

Not Today Satan Workout

Pair Chipper Workout

Arm pump Workout

Heavy Day Strength

Push press Strength

”Solid Core” Progression 9. Workout

Strength Support (Upper body) 6. Workout

Hang snatch + snatch balance Strength

Metcon Workout

Metcon Workout