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

Tuck, Sprawl and Jump Workout

For time:
12 hanging knee tuck
12 sprawl
12 jump squat

11/11/11
10/10/10... 1/1/1

15min cap
Snatch technique Workout

Snatch technique:
- First pull
- First pull + second pull
- First pull + second pull + high hang snatch
Bench Press 4x8 Strength

Bench Press 4x8
superset with
Ab mat single leg squat (same as last week) 4x8/leg
Ab Rollout x12

4min rounds
22min
Find Your Wattage Warm up Workout

3 sets of 6 pulls on rower
*record your highest wattage
~2min of mobility between sets

10min
Quicker Workout

4 x Lift & Catch (heavy)
8 x Box Jump
12 x Kettlebell Swing (American)
8min AMRAP
Dynamic Box Squat Strength

Dynamic Box Squat
12x2r @ 55%
30s. REcovery
Ski, Clean and Sprawl Workout

Ski Erg x 5pulls
KB Goblet Clean x5
Sprawl x5

10pulls/10/10
15pulls/15/15
20/20/20
20/20/20
20/20/20...

2-3min goblet clean practice
12 min AMRAP

15min
Box jumps 1 rm Workout

Find your box jump 1 rm.
Hundreds Workout

Beast circles x 100 (total)
Hollow rocks x 100
Torsion control x 100 (total)
Side plank 100s per side
Plank 100s

15 min cap
20 min
Thruster 1RM Strength

Thruster 3-3-2-2-1-1-1

Need a training program?

Tuck, Sprawl and Jump Workout

Snatch technique Workout

Bench Press 4x8 Strength

Find Your Wattage Warm up Workout

Quicker Workout

Dynamic Box Squat Strength

Ski, Clean and Sprawl Workout

Box jumps 1 rm Workout

Hundreds Workout

Thruster 1RM Strength