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

OPTIONAL Workout

Tabata:

bicep curl (DB or barbell)
Snatch Workout

Snatch Technique

Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

then

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 9/6kg

Score total reps!
Mave 5 RM Strength

Deadlift 5 RM of the day
G-Skills Workout

Kipping HSPU

then

EMOM 6
4-8 Deficit Kipping HSPU
Power clean & push jerk Strength

power clean and push jerk
- find a heavy set of 1+1 in 15min
Rower / Skierg test Workout

Test your peak watts on skierg / rower
HANG POWER SNATCH Strength

3 - 3 - 3 - 3 - 3

Build up to this set, go AHAP!
Shoulder Press Strength

65% 4x8
65% 8 +
Again use the same max as previous (90%)
Back squat Strength

5x5 78% back squat

Need a training program?

OPTIONAL Workout

Snatch Workout

TEAM WOD Workout

Mave 5 RM Strength

G-Skills Workout

Power clean & push jerk Strength

Rower / Skierg test Workout

HANG POWER SNATCH Strength

Shoulder Press Strength

Back squat Strength