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

Five or 40 Workout
5 rounds in 40 minutes
- 8 sumo deadlift
- 15 double kb front rack squats
- 10 ghd back extensions
- 10 hollow rock
Choose your weights and rest when you feel like it.
Deadlift Strength

5x6 Deadlift
AHAP but keep good form
Clean & Jerk Workout

Build up to heavy set in 20 min

2 Power Cleans
1 Split Jerk
Basic Conditioning Workout

50min
1min : 1min
0-10min) Row - Squat sit upper rotation
10-20) Shuttle run - Thread the needle
20-30) SU - Gymnastic Swim
30-40) TGU - Bulgarian split
40-50) Goblet Squat - Greatest stretch

HR 60-70%
Weighted Pull-Up Workout

5 - 5 - 5 - 5

TM (1 rep reserve every set)
Front squat max reps Workout
Max reps:
- Front squat 75% of today's 1RM
Deadlift Strength

5 - 3 - 5 - 3 Deadstop reps

Technical max every set (1 rep reserve every set)
Conditioning Workout

40min amrap with partner
60cal row/ bike erg/ assault bike
24 db burpee box over steps 35/25lbs
80 du
Back squats Week 2 Juggernaut Strength

Back squat (Use 90% of 1RM)
5x55%
5x62.5%
2x10 @ 67.5%
AMRAP @ 67.5%

Post AMRAP in comments
DB thrusters, reverse lunges and toes to bars Workout
3-4 x 3min amrap, rest 1min between sets
- 10 db thrusters
- 10 db reverse lunges
- 10 t2b

Need a training program?

Five or 40 Workout

Deadlift Strength

Clean & Jerk Workout

Basic Conditioning Workout

Weighted Pull-Up Workout

Front squat max reps Workout

Deadlift Strength

Conditioning Workout

Back squats Week 2 Juggernaut Strength

DB thrusters, reverse lunges and toes to bars Workout