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

immediately after emom: Workout

3min AMRAP:
Power Clean (use same weight)
Tall snatch 3x2 Strength

Tall snatch 3x2. Use 50-75% of 1RM snatch.
Bench press 3x4 Strength

Bench press 3x4
"Strict Nicole" Workout

AMRAP 20min.:
Run 400m
Max reps Strict Pull up
PRE WORKOUT &Rowing, split squats and push-ups Workout
3 rounds of
- 10-12 inverted barbell row
- rest 60sec
- 8+8 bulgarian split squat
- rest 60sec
- 10-12 ring push up
- rest 60sec
Bench press Strength

5x2

Bench press
Bent over barbell row 5x6 Strength

five sets of six reps
Front Squat - Heavy day Strength

Built up
8 reps 75%
6 reps 79%
5 reps 82%
4 x 3 reps
up to 88-92% of 1 Rm

Gradually build toward heavy triples
Maintain strong upright position and control
RPE 7 → 9, Gets progressively heavier, final sets are challenging
Coach tip:
Keep elbows high to stay upright
Breathe and brace before every rep
HS walk, v-ups and box jumps Workout
10 minute AMRAP:
- Handstand Walk 10 meters
- 15 V Ups
- 20 Box Jumps
http://gymnasticswod.com/content/tue-1118
6 x 2 rinnalleveto, alkavalla 2 min Strength

6 x alkavalla 2 minuutilla

2 rinnalleveto

Need a training program?

immediately after emom: Workout

Tall snatch 3x2 Strength

Bench press 3x4 Strength

"Strict Nicole" Workout

PRE WORKOUT &Rowing, split squats and push-ups Workout

Bench press Strength

Bent over barbell row 5x6 Strength

Front Squat - Heavy day Strength

HS walk, v-ups and box jumps Workout

6 x 2 rinnalleveto, alkavalla 2 min Strength