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

EMOM 12 Workout

Power Snatch + Hang Squat Snatch

1-4min) @ 60%
4-8min) @ 65%
8-12min) @ 70%
Toes to bars, running and wall balls Workout
For time:
- 30 toes to bars
- 800 m run or 1000 m row
- 50 wall balls
Triple AMRAP of back squats and burpees Workout
3 rounds with 3 min rest in between rounds:
1. 3 min AMRAP of 7 back squats (pick weight) and 7 burpees
2. 3 min AMRAP of 5 back squats + 5 burpees
3. 3 min AMRAP of 3 back squats + 3 burpees
Abolutely no failing on the squats!!!
6x2 max height box jump Workout
In 10 minutes:
- Box jump 6 x 2 max height
Box jumps Workout

Box jump 3 x 2 + 2 x 1 (max height single)
or 3RM deadlift Strength

Or find your 3RM deadlift
5x5 power cleans Strength
15 minutes of power clean practice:
- 5 x 5 touch and go power cleans
- add weight in every set and find a heavy set of five
20.9.2023 Back Squat w/ Pause Strength

Back Squat

Find in 22 Minutes Paused 2RM. Pause on bottom 1 sec.
Technique Isabel Workout

30 Squat snatches for quality 50/30kg
29.8.2023 3 x 50 Workout

For time :

50 Wallball Shots 20/14p ( 10/9 feet " )
50 Hang Snatch 20/15kg
50 Box Step-ups 24"/20" w/ Medicine Ball

TC 10

Need a training program?

EMOM 12 Workout

Toes to bars, running and wall balls Workout

Triple AMRAP of back squats and burpees Workout

6x2 max height box jump Workout

Box jumps Workout

or 3RM deadlift Strength

5x5 power cleans Strength

20.9.2023 Back Squat w/ Pause Strength

Technique Isabel Workout

29.8.2023 3 x 50 Workout