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

For time; run, snatch and row Workout

1K Run
30 x Snatch (50-60% of 1RM snatch)
1K Row
Max effort floor press Strength

Max effort floor press
5-4-3-2-1-1-1-1
2min recovery

Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point extend your rest to 2min between sets.
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!
Accessory work Workout

3 Rounds for quality

YGIG

10 + 10 Alt. Kneeling DB Press
10 Seated DB Tricep Ext.
Conditioning Workout

6-8 rounds alternating

A)
15/10 cal row/ bike erg/ assault bike
20 alternating db snatch
15/10 cal row/ bike erg/ assault bike

rest 2min

B)
10 box over burpee
10 x 10m suicide sprints
10 box over burpee

rest 2min
10Rounds 1min ON 30Sec OFF: Workout

as AMRAPs
1) 10 Shuttle Run, 8 Burpee
2) 10/7 Kcal Row, 8 KBS
row 2000m Workout

aikaa vastaan!
Back squat Strength

3x10 back squat ahap
Back Squat Week 5 Strength

Squats—65%x4x8, 65%x8+

Take 90% of Max

Post AMRAP in comments
Power snatches, BoBs and double-unders Workout
12min amrap
- 10 power snatch 35/25kg
- 10 bar over burpee
- 30 du
Thrusters and K2E's; Workout

Five rounds:
1 min on & 1 min off:

6 Thrusters (50% of 1RM Thruster)
6 Knees to elbows

Need a training program?

For time; run, snatch and row Workout

Max effort floor press Strength

Accessory work Workout

Conditioning Workout

10Rounds 1min ON 30Sec OFF: Workout

row 2000m Workout

Back squat Strength

Back Squat Week 5 Strength

Power snatches, BoBs and double-unders Workout

Thrusters and K2E's; Workout