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 5x3 Strength

Snatch 5x3
Push press Strength

PP: 4x8
Tuesday strength: Powell raise + KB row Workout

Alternate between:

A1. Powell Raise @ 3010; 3 x 6-8 reps, rest 60''

A2. KB Row @ 3010; 3 x 8-10 reps, rest 60''
Push jerk Strength

Push jerk
8-5-3-3
7 minuteAMRAP Workout

7 minute AMRAP
3 HSPU/ scale to 2 wall climbs with floor push up, or 3 scaled box HSPU, or 5 pushups
16 alt jumping lunges
8 push press 115/85
Cardio 33/2016 Workout

4 Rounds of:

1min 2 Rope Climbs (legless if possible) + AMRAP Box Jumps
1min Wall Balls
1min Rowing/Assault Bike (Cal.)
1min Burpees
1min KB/DB Snatch
1min rest
3 rounds (no time) Workout

10 KB clean
20 Goblet squat
10 sit up with kb
21-15-9 Workout

21-15-9
Hang Snatch
Burpees
Engine Strength Strength

Find Snatch 1RM for the day
20 Mins
Metcon Workout

6 Rounds for time:

45 sec Sit-ups
15 sec rest

Need a training program?

Snatch 5x3 Strength

Push press Strength

Tuesday strength: Powell raise + KB row Workout

Push jerk Strength

7 minuteAMRAP Workout

Cardio 33/2016 Workout

3 rounds (no time) Workout

21-15-9 Workout

Engine Strength Strength

Metcon Workout