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

Swings and core work Workout
In 10 minutes:

3 x approx. 20-30 reps kb swing (medium - medium - max. heavy), rest as needed

super set:
- russian twist approx 20reps
- max L-sit/hang
Emom 12 Workout
1. Ring Push ups x 6
2. Pendlay row x 8
3. V-ups x 12
Snatch Pull EMOM 6 Workout

3x Snatch pull

Start with a lighter weight the first sets. The last 3 sets should be done with approx 90-100% of your snatch 1 RM.
EMOM 8 Workout

2 x Snatch @ 70%

(No fails!)

Not TNG!
Max double unders Workout

5 x Max set of double unders

Rest as needed, but timecap is 10min
Strict pull ups Workout

Strict pullups 3xmax reps
Front squat 4-4-3-1-3-1-3 Strength
Front squat 4-4-3-1-3-1-3
- singles should feel heavy but manageable
- rest 3min between sets
G-WOD Workout

EMOM 10 MIN

4-8 HSPU
Another chipper Workout
For time:
- 1000m row
- 20 t2b
- 40 wall ball
- 60 abmat sit-up
Back Squat 1RM Strength

Find your 1RM max for Back Squat

Need a training program?

Swings and core work Workout

Emom 12 Workout

Snatch Pull EMOM 6 Workout

EMOM 8 Workout

Max double unders Workout

Strict pull ups Workout

Front squat 4-4-3-1-3-1-3 Strength

G-WOD Workout

Another chipper Workout

Back Squat 1RM Strength