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

OHS heavy single Strength

OHS

-from the rack
-safety first, don't try to save it if it drops down.
-technique always first, full depth squat
Back Squat Strength
E2MOM
6 x 7 back squat
- leave 2-3 reps in the tank
Push & Carry Workout

3 rounds of
20m Unstable over head carry (barbell + two light kb’s hanging on the side with bands)
40m KB farmers carry
20m Sled push

*No running, for quality!
Barbell complex Workout

8 x E90SEC
1 power clean + 2 hang clean + 1 thruster
5K team row Workout

In teams of three, 5K row. Switch every 1 min.
Rowing, lunges and T2Bs Workout
6 rounds:
- 300 m row
- 20 x overhead walking lunge steps with a heavy plate etc. (rounds 1, 3 & 5)
- 20 x toes to bar (rounds 2,4 &6)
Rest 1 minute between rounds.
For Time; Workout

2000 m Row
200m Farmers walk 32/20kg
30 Pull-ups
Clean & Jerk Workout

2 Clean & Jerk

Build up to max 70% in 20min
Clean Complex Workout

Find TM in 20min

Power Clean + Thruster + Clean & Jerk
Open Workout 14.5 Workout

Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Need a training program?

OHS heavy single Strength

Back Squat Strength

Push & Carry Workout

Barbell complex Workout

5K team row Workout

Rowing, lunges and T2Bs Workout

For Time; Workout

Clean & Jerk Workout

Clean Complex Workout

Open Workout 14.5 Workout