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

20min EMOM: Workout

1) 10-20 Wallball
2) 5-10 TTB
Etukyykky 5-3-1 Strength

Front squat

75 % x 5
85 % x 3
95 % x 1 +
Weightlifting Strength

3 Sets For Load:
1 Clean +
1 Front Squat +
1 Split Jerk
- Lift every 3:00-4:00
"The Ghost" Workout

”The Ghost”

24min EMOM:

1) Row
2) Burpee
3) DU
4) rest

RPE 5, maximum effort

Tailoring Options:
Row→ any other machine
DU→ Single Under

Score = all reps together
Metcon Workout

AMRAP 12
12/9 Calorie Row
24 Sit-Ups
- With a partner, switch after both are done
Overhead squat Strength

2 - 2 - 2 - 2

1 RIR
Press Conditioning Workout

6 Rounds / 2min Rest

Cluster - Push press - Push Jerk - Split Jerk

(increasing load to max 70%)
Skills (Handstand / HS Walk) 4. Workout

Skill Practice:
-Kick Up 2 HS against wall
-Balance w/ a pair
-Arch to hollow facing wall
-One leg on box and weight shifting
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand
Ring Push Up Workout

3 x 8

2s pause at bottom
Shoulder press Workout

5 - 5 - 5 - 5

TM (1 rep reserve every set)

Front rack stop*

Need a training program?

20min EMOM: Workout

Etukyykky 5-3-1 Strength

Weightlifting Strength

"The Ghost" Workout

Metcon Workout

Overhead squat Strength

Press Conditioning Workout

Skills (Handstand / HS Walk) 4. Workout

Ring Push Up Workout

Shoulder press Workout