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

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
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
Back squat 3 x 4 Strength
Back squat 3 x 4
- use more weight than on Dec. 3rd
- rest as needed
- same weight on every set
2RM Snatch Deadlift Strength

In 15min find your 2 rm snatch deadlift!

-Use the hook grip
-Main focus on the 1st pull
-Focus on perfect technique
FBB (Upper Pull / Lower Squat 1.) Workout

3 x 12
Every 2:00
A1. Back Rack Split Squat
A2. Strict Pull-up
Shoulder press Strength

3x3 @85%
2x2 @90%
Amrap @ 70%

Need a training program?

Emom 12 Workout

Snatch Pull EMOM 6 Workout

EMOM 8 Workout

Max double unders Workout

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

G-WOD Workout

Back squat 3 x 4 Strength

2RM Snatch Deadlift Strength

FBB (Upper Pull / Lower Squat 1.) Workout

Shoulder press Strength