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

EMOM12 Workout
Every minute on the minute for 12min, perform
- Odd: 12 Russian swing 32kg/24kg
- Even: 8 Burpee
Core Conditioning Workout

6 rounds each, YGIG

1:30min:
Carry 1 x DB 22,5/15kg
00 : 30 s OH
00 : 30 s Front Rack
00 : 30 s Farmers
Hang power clean 3RM Strength

In 20 minutes: Hang power clean 3RM
12 Min EMOM Workout
1. 12 heel elevated goblet squats 32/24kg (heels up on 10kg plate and narrow stance.
2. 15 banded hamstring curls.
OHS 1RM Workout

Find your Over Head Squat 1RM. Maintain good quality of movement and strive for full Range Of Motion (ROM).
Intervals Workout

Every 3 min x 4

15 Wall balls
12 Box jumps
9 HSPU
Back Squat Workout

5-3-2-2
AHAFA
Tall clean Strength

5 x 2 Tall clean
Back Squat Strength

Back Squat
2x8 @60-65%
3x6 @65-75%

Note: Moderate weights. Slowly down and fast up
The Shimmy Workout

For Time;
3 Rounds;
15 Thrusters 40/30kg
3 Ring MU (scale reps down 1-2)
30 DU's

3 Rounds;
12 Thrusters 50/35Kg
6 Ring MU (scale reps down 3-4)
30 DU's

3 Rounds;
9 Thrusters 60/40kg
9 Ring MU ( scale reps down 4-5)
30 DU's

Time Cap 30 Mins

Scaled version
Bar MU
or Burpee pull up

Need a training program?

EMOM12 Workout

Core Conditioning Workout

Hang power clean 3RM Strength

12 Min EMOM Workout

OHS 1RM Workout

Intervals Workout

Back Squat Workout

Tall clean Strength

Back Squat Strength

The Shimmy Workout