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

WOD 3.5 Strength

Push jerk or Split jerk
3×5, 3×3 (across)
Power Clean Strength

Find in 20 minutes power clean 1RM
210417 Workout

Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB
Partner Pump Workout

Working in Teams of 2: YGIG
For time:
100 Cal Row
100 Thrusters 40/30
100 Burpee over bar
100 power Snatch
100 T2B

30 Min Time CAP
BACK SQUAT Strength

Back Squat

5 x 4 (80%)
Rope wall climb OHS Workout

3 rounds for time
2 rope climb
20 wall ball
10 OHS 52,5/35kg
3 Rounds of functional movements Workout

3 Rounds for quality and As Strict As Possible of:
20 Alt. Pistols
5 (Deficit) Handstand Pushups
10 Strict Pulllups
Snatch + Hang Snatch Strength

12min EMOM
Snatch + Hang Snatch
Clean and jerk complex Workout
15 rounds, start every 90s as a complex
Perform all movements without putting the bar down. 3 sec pause at the receiving position of all cleans and split jerk.
2x5min AMRAPs Workout

2x
5min AMRAP (3min rest)
2 Rounds of
5 Toes-to-bar
10 Handstand Pushups
15 Box Jumps
+
AMRAP of KB/DB Snatches 24-25/15-16kg

Need a training program?

WOD 3.5 Strength

Power Clean Strength

210417 Workout

Partner Pump Workout

BACK SQUAT Strength

Rope wall climb OHS Workout

3 Rounds of functional movements Workout

Snatch + Hang Snatch Strength

Clean and jerk complex Workout

2x5min AMRAPs Workout