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-
For Time Workout
10-8-6-4-2-4-6-8-10
Push Press
power cleanTimecap 12 min
Goal & Intensity
-A fast barbell couplet that challenges shoulder stamina and explosive hip drive without going to maximal loads.
-Smooth, repeatable sets early; controlled breathing and clean mechanics as reps climb back up.
-Same barbell for both movements; choose a weight you can cycle confidently in the middle rounds.
Time cap: 12 minutes.
RPE: 7–8 — uncomfortable but technically sound.
Tip: Use your legs aggressively in the push press and keep the bar close in the power clean to save grip.
Post-WOD: Focus on quality and control — this is accessory work, not conditioning. -
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Snatch Workout
Snatch Technique
Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatchthen
EMOM 10
2 Squat Snatch + 1 OHS
@ max 65% -
TEAM WOD Workout
Teams of 3 / YGIG per round
AMRAP 30
5 Power Clean 60/40kg
10 T2B
15 Wall Ball 9/6kgScore total reps!
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