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

Clean Waves Workout

EMOM 12
3 Squat Clean
2 Squat Clean
1 Squat Clean

Add weight after every round
Last round @ max 80%
Push-ups and goblet squats Workout
For time:
- 50 push-ups
- 30 goblet squats
Thrusters and bar over burpees Workout
6 rounds, 1 min on, 1 min off
- 5 Thrusters (40/30 kg)
- 5 Bar over burpee
5 x max 20sec weighted plank with partner Workout

5 x max 20sec weighted plank with partner
Hi-hang power snatch + snatch balance Strength

10 minutes:

Hi-hang power snatch + snatch balance
- light weight
Front squat Strength
E2MOM
7 x 4 front squat
- leave 1-2 reps in the tank
Rope climbs, pull-ups and burpees Workout
12 min AMRAP:
- 3 rope climbs
- 10 pull-ups
- 20 burpees
EMOM 20 Workout

Alternating min:
4 x Strict pull-ups
8 x Thrusters
Kettlebell and/or Dumbbell Complex Training Workout

Record details of the complexes. Weights, reps, sets, rests and how it went.
The Chief Workout

WOD:

"The Chief"
Max rounds in 3 minutes of:
- 3 x Power clean 61 /43 kg
- 6 x Push-up
- 9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Need a training program?

Clean Waves Workout

Push-ups and goblet squats Workout

Thrusters and bar over burpees Workout

5 x max 20sec weighted plank with partner Workout

Hi-hang power snatch + snatch balance Strength

Front squat Strength

Rope climbs, pull-ups and burpees Workout

EMOM 20 Workout

Kettlebell and/or Dumbbell Complex Training Workout

The Chief Workout