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-
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Ground to overhead and burpees Workout
For time 12-9-6 reps of
- ground to overhead (50% of 1RM clean&jerk)
- bar over burpee
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1 RM Squat Clean Strength
Within 20 minutes:
1 RM Squat CleanIn as many sets as you need, build to a true 1 Rep Max.
Rest as needed between sets.
Lift in pairs! -
Low intensity conditioning Workout
40 min @ 60-70% HR
400m Run
30 Single under
12 DB Snatch
10 Goblet squat
8 Sit up to overhead plate
6 Strict chin upGo in pairs and chat to maintain
low HR and have fun! -
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Snatch Complex Strength
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Post wod Workout
3 rounds - for reps
30s. work 30s. rest
inverted chest to bar row
box step ups 20/24", 2x 12-20kg DB
plank hold
RPE: 7–8
Post WOD: three-round bodyweight circuit promotes blood flow, muscular endurance, and core stability without adding stress. -
Assblaster Workout
EMOM20:
a) 10 deadlift (100 / 70 / ~50% 1RM)
b) 10m walking lunge (1-2 kb anywhere)RPE 8-9