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

Core Workout

3 rounds 30 sec on/ 15 sec off

- windshield wipers
- dead bugs
- plank hold
Quality work Workout
3 rounds for quality
- 8 -10 db bench press
- 8+8 kb row
- max hand stand hold
- rest as needed
Intervals Workout

Every 3 min x 4

15 Wallballs
12 Box jumps
9 HSPU
Floor press heavy single Strength

Floor press heavy single
Good Morning / Hip Extension 3x10 Strength

Three sets of ten
Front Squat Strength

5 - 5 - 5 - 5 - 5

2 rep reserve every set
FBB Upper Push / Lower Pull 8. Workout

4 rounds

Every 2:00

10 x Alt. DB Z press

10 + 10 Split stance romanian deadlift (KB)
Chipper Workout

For time:
30 DB Snatch 22,5/15kg
30 Alt Pistol Squats
30 Box jump 60/50cm
30 Toes To Bars
10 Muscle Ups

TC 10 min
FBB Upper push / Lower Pull Workout

EMOM 12 (For Quality)

1) 3 Split Jerk behind the neck
2) 3 pos power clean
Chipper Workout

chipper for time:

10 t2b
20 burpee box jump
30/24 cal erg
40 db snatch 45/35 lbs
30/24 cal erg
20 burpee box jump
10 t2b

Tc 12 min

Need a training program?

Core Workout

Quality work Workout

Intervals Workout

Floor press heavy single Strength

Good Morning / Hip Extension 3x10 Strength

Front Squat Strength

FBB Upper Push / Lower Pull 8. Workout

Chipper Workout

FBB Upper push / Lower Pull Workout

Chipper Workout