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

Conditioning Workout

5 Rounds

Start a round every 2 min

10 Alt. Weighted Box Step-up
6 Alt. One arm devils press

22,5/15 kg DB
High Jump Workout

Find your daily max High Jump in 10 min

then

EMOM 5
3 High Jumps @ 80% of Daily max
Metcon Workout

3 RFT

15 Thrusters 40/30 kg
15 Chest to Bar pull-ups

Timecap 8 min
Day 16.1 Strength
4x3 Weighted Pull-ups
- Build up to heaviest set
Power snatch complex Workout

e90s x9

3x 2 hang power snatch + 2 power snatch
6x 1 hang power snatch + 1 power snatch
Squat snatch Strength

EMOM x 12

squat snatch
6x2
6x1

2s pause knee level
1 RM tempaus Strength

Find your 1 RM snatch of the day

Start the snatch from the floor, not from hang. You can either use a power snatch or a squat snatch. Good technique is to use the squat snatch.
Core Work Workout

5 rounds:
15 KB swings AHAP
21 Abmat sit ups
Deadlift Strength

deadlift
2 x 4
- leave 2 reps in the tank
- rest 4 min btw sets

2 x 3
- leave one rep in the tank
- rest 4 min btw sets
Snatch + OHS Strength

8 x snatch + ohs (1+1)

Need a training program?

Conditioning Workout

High Jump Workout

Metcon Workout

Day 16.1 Strength

Power snatch complex Workout

Squat snatch Strength

1 RM tempaus Strength

Core Work Workout

Deadlift Strength

Snatch + OHS Strength