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

Deck of cards Workout

Emom 54min:
1) Row
2) Bike
3) KBS + Sit-ups
1 rep max thruster 1 RM Strength

1 rep max thruster 1 RM
EMOM 10 (HSPU Progression) Workout

1/4 of max Strcit Hspu + 1 rep if previous week was clean!
Pause Back Squat 2RM TM Strength

Find daily 2 rep Technical Max with 3 sec PAUSE

POOR technique includes:
-Not maintaining FULL pause for 3 sec
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Loosing full foot contact with the floor
-FAILING!
DB Push Press Strength

3 x 8 / 8

AHAFA
Strict Pull-Up Progression 4. Workout

5 rounds

6 / 5 reps if prev. week clean

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 90/75 reps
"Mary of Basement" Workout

AMRAP 12

6 HSPU
8 Pistols Alt.
10 Pull-Ups
Strict HSPU TEST Workout

Max strict HSPU in one set
Standing High Jump Workout

Find daily max (cm)

then

EMOM 10
5 @ 80% of daily max
"Bring Sally Up" Workout

Back Squat Conditioning

When you hear the lyrics you'll know what to do!

Need a training program?

Deck of cards Workout

1 rep max thruster 1 RM Strength

EMOM 10 (HSPU Progression) Workout

Pause Back Squat 2RM TM Strength

DB Push Press Strength

Strict Pull-Up Progression 4. Workout

"Mary of Basement" Workout

Strict HSPU TEST Workout

Standing High Jump Workout

"Bring Sally Up" Workout