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

Metcon Workout

For time:
12 Burpee box jump (70/60cm)
30 Wall ball
16 Alt OH step back lunge fat bar (2x25/15kg)

TC 4min
Snatch Workout

Snatch + Hang Snatch

Build up to TM in 20min
Accessory Workout

3 Rounds for quality:
YGIG

A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate @15/10kg
Snatch Workout

% of TM

3 @ 60%
2 @ 70%
2 @ 75%
3 x 1 @ 80%
Snatch Deadlift 5-5-5-5 Strength

Approximately 110% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower. Keep that chest high and core tight!
treshold metcon Workout

for time: (treshold)
45 thrusters 42,5/30
30 pull ups
Snatches and sit-ups Workout
10 min AMRAP:
- 1 x power snatch (use 75% of 1RM power snatch)
- 5 x sit-up
- 2 x power snatch
- 10 x sit-up
- 3 x power snatch
- 15 x sit-up
- 4, 20
- 5, 25
- …
YGIG AMRAP´S Workout

3 X 6 min AMRAP YGIG

1) 10 T2B - 10 OH Lunge With Plate
1 min Rest
2) 10 V-up - 10 Kb Swing
1min Rest
3) 20 Plank Mc - 10 Box Over Jump
Max Bottoms Up KB Hold Workout

4 minutes
Power clean & jerk Strength

6-8 x 2 Power clean & jerk (1+1)

Need a training program?

Metcon Workout

Snatch Workout

Accessory Workout

Snatch Workout

Snatch Deadlift 5-5-5-5 Strength

treshold metcon Workout

Snatches and sit-ups Workout

YGIG AMRAP´S Workout

Max Bottoms Up KB Hold Workout

Power clean & jerk Strength