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

3 position Power Clean Strength

6min EMOM
3-pos Power Clean (Floor/Knee/Hips)
Hybrid EMOM-lite Workout

21min EMOM
1st min AMRAP burpees to 12" target.
2nd min AMRAP American KB swings.
3rd min rest.
Score is total combined reps.
WOD 8.11 Strength

Push press + hold (2s)
3 x 2 – 75%, 2 x 2 – 80%
3-5 rounds for quality Workout

12 Kb snatch
12 Box jump (75/60)
12 T2B
12 HSPU
Snatch (technique) Workout
1. Snatch pull: 3x3
2. Snatch: 3x2
For time Workout

15-12-9:
Kb swing (32/24)
Box jump
HSPU
Front squat (60/40)

(Time cap: 12min)
EMOM x15 Workout
1. Row (10-15cal) / Ab (6-10cal)
2. Burpee (6-10)
3. DU's (25-50) / SU's (40-80)
Technic 45/2016 Workout

4 Rounds of

12 Burpee over bar
8 Jerks 70/50kg
Snatch- squat complex Strength

6 sets
1 PS +2 OH squat =1set
Clean (full) + Jerk, 6x(2+2)x65% Strength

Clean (full) + Jerk, 6x(2+2)x65%

Need a training program?

3 position Power Clean Strength

Hybrid EMOM-lite Workout

WOD 8.11 Strength

3-5 rounds for quality Workout

Snatch (technique) Workout

For time Workout

EMOM x15 Workout

Technic 45/2016 Workout

Snatch- squat complex Strength

Clean (full) + Jerk, 6x(2+2)x65% Strength