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

Deficit Deadlift Strength

5x5
Deficit deadlift, stand on a 20kg plate
Scale to a smaller plate if lower back Rounds
Conditioning Workout

40min @ ~70% effort

Buy in
2min Shuttle run burpee / 2min Row

then

40 Single under
15m Mixed carry (KB/DB)
10 Russian swing 24/16kg
30s Ring plank hold
Max HSPU strict Workout

Max effort Strict HSPU
Record total reps and any scaling
8min AMRAP of your choice Workout

8min AMRAP of your choice

Go by feel. Pick 1-3 movements.
2 x hang power snatch + 2 x hang snatch + 2 x overhead squat Strength
For 25 minutes

2 x hang power snatch + 2 x hang snatch + 2 x ohs
- use 70-80% of hi-hang power snatch
- 6-8 sets
All-out rowing Workout

First:

6-8 x 30 sec all-out row

Then: easyeasy jogging for recovery for approx. 200 m or until your breathing feels somewhat normal again
Push press Strength

6 x 4 push press
- leave 1-2 reps in the tank
- rest 3 min btw sets
24.10.2023 Bench Press Strength

Bench Press

8-8-8 ( RIR 2-3 )
6-6-6 ( RIR 2-3 )
3-3-3 ( RIR 1-2 )

Go Every 2:30
18.10.2023 With Partner Workout

AMRAP 14 IGYG

7 Push Press 52,5/37,5kg
3 Front Squat 52,5/37,5kg
15/10 Calories Bike Erg

Full Round Then Change
Running (and rest!) Workout
3 rounds for time:
- 800 m run
- 3 minute rest

Need a training program?

Deficit Deadlift Strength

Conditioning Workout

Max HSPU strict Workout

8min AMRAP of your choice Workout

2 x hang power snatch + 2 x hang snatch + 2 x overhead squat Strength

All-out rowing Workout

Push press Strength

24.10.2023 Bench Press Strength

18.10.2023 With Partner Workout

Running (and rest!) Workout