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

Snatch + OHS 4x(3+3)x65% Strength

Snatch + OHS 4x(3+3)x65%
WOD 20.7 Strength

Clean complex:
E2MOM x 8
1 squat clean (floor)
1 hang squat clean
1 front squat
Press/DB or KB Row Strength

Alternate 4 sets:

6 Press, AHAFA
8+8 Single Arm DB/KB Row

Rest as needed, scale if needed
Assault or Row: 7 rounds: 20sec Hard, 40sec Easy Workout

Assault or Row:

7 rounds: 20sec Hard, 40sec Easy
WOD 14.3 Workout

Metcon:
AMRAP 8
20 KB snatch 24/16
20 abmat sit ups
20 jumping lunges
rest 2:00
AMRAP 6
10 KB snatch
10 abmat sit ups
10 jumping lunges
WOD 14.3 Workout

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)
5 rounds Workout

Every 4mins for 20mins
400m Row
15 Russian swing
10-15 Pushups

-Lepoa tulisi jäädä vähintää 1min ennen uutta kierrosta.
-Skaalaa soutu tarvittaessa 300m
1. Conditioning Workout

For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
EMOM 10 - 5 Push Jerks Strength

10min EMOM (from ground)
5 T&G Push Jerks
Rest day Workout

At 18:00
18.3 pre-workout
4 rft
15 thrusters 35/25kg
15/12 cal row

Need a training program?

Snatch + OHS 4x(3+3)x65% Strength

WOD 20.7 Strength

Press/DB or KB Row Strength

Assault or Row: 7 rounds: 20sec Hard, 40sec Easy Workout

WOD 14.3 Workout

WOD 14.3 Workout

5 rounds Workout

1. Conditioning Workout

EMOM 10 - 5 Push Jerks Strength

Rest day Workout