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

Bent over KB row 3x10 Strength

Bent over KB row 3x10
10x2 Front Squat Strength

10x
Go every 90sec
2 Front Squats

75%++, goal is to go heavier than last weeks 3reps if possible
Hang snatch Strength

working with hang snatch
For Quality and minimum rest Workout

100 - 75 - 50 DU
3 - 2 - 1 MU
9 - 6 - 3 Wall climb
6 - 4 - 2 Skin the cat +
Lowers from inverted
hang
Weighted ring dip 3x10 Strength

Use extra weight or scaling
Rowing Workout
For time:
- 500 m row
Back Squat Strength
4 x 6 back squat
- leave two reps in the tank
- rest as needed btw sets
21-15-9 Workout

21-15-9
hang power clean 60/40k g
weighted abmat sit up/ ghd sit up

tc 8 min
Plyometrics Workout

In 5 sets find TM sitting high jump

then

5 x 3 @ 80%
Partner extravaganza Workout
As a team of 2, complete for time
- 100 Shoulder to overhead 60kg/40kg
- 100 Pull up
- 100 Hang squat clean 60kg/40kg
- 100 Calories row

Need a training program?

Bent over KB row 3x10 Strength

10x2 Front Squat Strength

Hang snatch Strength

For Quality and minimum rest Workout

Weighted ring dip 3x10 Strength

Rowing Workout

Back Squat Strength

21-15-9 Workout

Plyometrics Workout

Partner extravaganza Workout