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

Burgener Skill Transfer Workout
1. Snatch Push Press
2. OHS
3. Press Under
4. Heaving Snatch Balance
5. Snatch Balance
On the min for 21min Workout
1. 1-2 x Rope climb
2. 6-10 x HSPU
3. 10 x Goblet Squat w/DB
For time Workout

40 x Mu
80cal row
120 x wb
Conditioning 10-11-2019 Workout
AMRAP 16:00
1 Rope Climb
16 DB Hang Power Snatches @50/35 (8 per arm)
500 Meter Row / Ski / 2 x Stairs
- Rope climb options: legless, legs, 8 rope rows, 8 ring rows
"Machines at the bar" Workout

4x

4EMOM
1. SKI
2. ROW
3. DU
4. BURPEE

REST 2

4EMOM
1. FRONT SQUAT 20/15
2. STRICT PRESS 20/15
3. POWER C&J 20/15
4. OHS 20/15

REST 2
CFPORVOO 7.11.2019 Workout

21-15-9
C2B
ring dip
box jump 60cm/50cm
6-8x Workout
2min ON / 2min OFF:
a: 30 DU's + 8 T2B
b: 12 db snatch (22.5/15kg) + 9 Burpees
- Alternate a & b. (3-4 x A & 3-4 x B)
Strength Strength

Overhead Squat
5x5 reps
- add weight each set
- 60-90sec rest

Optional:
- Front squat 5x5 reps
- add weight each set
4 x 6min Workout
1. Sandbag lift to high box x 4-5,
  rest as needed
2. Sled push 5m
  *heavy & fast
  rest as needed
3. Battle ropes
  *20-30s Work (fast)
  rest as needed
4. Ergo
  *every min max effort 10-15s
Close Grip Bench Press 4 x 12 Strength

4 x 12 rep

Need a training program?

Burgener Skill Transfer Workout

On the min for 21min Workout

For time Workout

Conditioning 10-11-2019 Workout

"Machines at the bar" Workout

CFPORVOO 7.11.2019 Workout

6-8x Workout

Strength Strength

4 x 6min Workout

Close Grip Bench Press 4 x 12 Strength