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

Rowing, box jumps and thrusters Workout
5 rounds of:
- 30 cal row @ 2km + 5sec
- 12 box jump @ 60/45cm
- 6 thrusters @ 60/40kg
- 2 min rest
Med ball cleans Workout
For time
- 100 Medicine ball clean (full squat) 20lbs/14lbs
Timecap: 8 min
EMOM 6 Workout

3 - 5 Ring MU (Strict or kipping)
Tempo Front Squat: 6 x 2-4 reps Strength

Tempo 31X1 (3 down, 1 in the bottom, fast up, 1 at the top).

Record weights and other details.
EMOM12 Workout
Every minute on the minute for 12min, perform
- Odd: 12 Russian swing 32kg/24kg
- Even: 8 Burpee
EMOM 12 Workout
1. 12 WB
2. 40s Side plank- Change side every set
Narrow grip barbell bench press 4 x 10 Strength

Narrow grip barbell bench press 4 x 10

One second pause at the bottom
Thrusters 7x1 Strength

Thrusters 7x1
Core progression 1. Workout

4 Rounds YGIG / movement

Weighted plank 30s AHAFA
6 + 6 Turkish sit up (KB) AHAFA
20 Tuck crunch on box
Snatch week 1 (cycle 2) Strength

5x2 Snatch @ 5kg more than last cycle or 80% - 85%of 2RM
This should be really easy and smooth.

Need a training program?

Rowing, box jumps and thrusters Workout

Med ball cleans Workout

EMOM 6 Workout

Tempo Front Squat: 6 x 2-4 reps Strength

EMOM12 Workout

EMOM 12 Workout

Narrow grip barbell bench press 4 x 10 Strength

Thrusters 7x1 Strength

Core progression 1. Workout

Snatch week 1 (cycle 2) Strength