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

"GRACE" Workout

BENCHMARK
For time:
30 clean and jerks (42,5/60 kg)

Scaled WOD
For time:
30 clean and jerks
Pre WOD Workout

Pressing snatch balance
EMOM 6 min
3 reps
-for quality
Hamstring strength/ hypertrophy Workout

4-5 rounds for quality
10 RDL double overhand grip
15 banded hamstring curls
60 secs rest

Work in pairs and switch
X-Mas WOD Workout

"Partner WOD"

100 Wall Balls
50 Burprees
100 Sit Ups
50 Burpees
100 Push Ups
50 Burpees
100 Pull Ups
50 Burpees
100 Squats
50 Burpees
100 Deadlift 100/60kg
50 Burpees
100 OH Squats (Medball)
EMOM 10 Workout

Power snatch + 2 Snatch balance @ 65%
Power Snatch Workout

EMOM 10

3 Power Snatches
60% of Max Snatch
Clean & Jerk Complex Workout

EMOM 12

Power clean + Push Jerk + Hang power clean + Split Jerk

@ ~60%
Conditioning Workout

3 rounds, 3 min each set @ 70%

1.
3 min Row

2.
30 s KB Front rack+Overhead hold R
30 s KB Front rack+Overhead hold L
30 s KB Farmer+Front rack hold R
30 s KB Farmer+Front rack hold L

3.
3 min Bike

4.
15 Wallballs
15 Box Jumps

*Wallball and Boxjumps 1 round/3 min
Core Wod Workout

3 rounds (40s ON/20 s OFF)
Hollow Rock
Superman Rock
Side plank rotation L
Side plank rotation R
Hang snatch Strength

E90s x9

4x2 hang snatch
5x1 hang snatch

Need a training program?

"GRACE" Workout

Pre WOD Workout

Hamstring strength/ hypertrophy Workout

X-Mas WOD Workout

EMOM 10 Workout

Power Snatch Workout

Clean & Jerk Complex Workout

Conditioning Workout

Core Wod Workout

Hang snatch Strength