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

Day 15.2 Strength
5x 2 Push Press + 5 Push Jerks
- Build up to heaviest set
Day 09.3 Workout
15min EMOM:
- 1st: 6-10 Ring Dips
- 2nd: 8-12 Kipping Pull Ups
- 3rd: 25 Air Squats
Pre-wod skill Strength

Barbell cycling efficiency
3 x every 90s.
3 squat clean & push jerk
power clean & jerk Strength

e90s x9

3x2 power clean+ 2 jerk
6x1 power clean+ 1 jerk
Bench press Strength

5 x 6 bench press
- leave two reps in the tank
- rest 3 min btw sets
Day 12.4 Workout

3x10 Slow Back Extension in GHD (OR slow, light weight good mornings)
5x5 Front Squats Strength

5x5 Front Squats, work up to a Heavy 5RM
G-SKILLS Workout

Pistol squat technique

then

EMOM 6
10 Alt Pistol squat
7.1.2026 Deadlift, Wallball, Wall Walks Workout

AMRAP 10

15 Wallball Shots 20/14p
10 Deadlift 80/60kg
2 Wall walks
Shoulder Press 6-6-6 Strength

AHAP, but sets as close to each other as possbible. Do NOT "build up" to a 6RM/last set!

Need a training program?

Day 15.2 Strength

Day 09.3 Workout

Pre-wod skill Strength

power clean & jerk Strength

Bench press Strength

Day 12.4 Workout

5x5 Front Squats Strength

G-SKILLS Workout

7.1.2026 Deadlift, Wallball, Wall Walks Workout

Shoulder Press 6-6-6 Strength