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

Running, wall climbs and OHS Workout
As Many Rounds As Possible in 15 Minutes:
- 200m Run
- 5 Wall Climbs
- 7 Overhead Squats (50/35 kg)
Strict Press Workout

Kb Press
3x 8-12 reps/ arm
Rest as needed
Back Squat Strength

5-5-5+
Skill training: Snatch pull Workout

2-3 sets with moderate weight
T2Bs and farmers walk Workout
3 rounds:
- toes to bar, max reps
- 200 m farmer's walk (32/24kg)
Beep Test Workout

Listen to beep and run. This will be retested so take note of your score and level.

(

)
Monster Mash Workout

"Monster mash”

For time
27-21-15-9 reps of:
Wall Balls
Burpee to target

Rest 5min

3 Rounds of:
14 Handstand Pushups
7 Deadlifts 150/110kg

Rest 5min

5 Rounds of:
50 Double Unders
10 Push Press 50/35kg
Bicep curls 3x8 AHAP Strength

Bicep curls 3x8 AHAP
-3 sec lowering phase in every rep
-rest 60 sec
Back squat 6x5 Strength

Back squat 6x5 @ ~ 80%
AMRAP Workout

AMRAP 10:
2-4-6-8 … etc.
Box jump-overs (20/24 in)
Burpees

High-intensity conditioning with increasing volume
Legs and breathing will fatigue quickly
RPE 8–9:Hard effort, but stay in control
Coach tip:
Start steady — volume builds fast
Keep a consistent rhythm on both movements

Need a training program?

Running, wall climbs and OHS Workout

Strict Press Workout

Back Squat Strength

Skill training: Snatch pull Workout

T2Bs and farmers walk Workout

Beep Test Workout

Monster Mash Workout

Bicep curls 3x8 AHAP Strength

Back squat 6x5 Strength

AMRAP Workout