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

Post-Workout Workout

4 Rounds of 40s on/20s off:
1) Ring Plank Hold
2) Arch Rock
3) KB Farmer Carry
Deload Back Squat Strength

5x5 back squat 60%
Deadlift Strength

5 x 5-6 deadlift
- leave 2 reps in the tank
- rest 3-4 min btw sets
Push & Pull Workout

4 Rounds (AHAFA)
8 x Z press (2 x KB)
1min rest
8 x Weighted Pull Up
1min rest
Wide grip bench press Strength

4 x 10-15 wide grip bench press
Deadlift Strength

deadlift
- up to a heavy three in 15min

3 x 6 deadlift
- 1 sec stop below knee
- leave one rep in the tank
- rest 3-4 min btw sets
Olympic lifting Workout

Find TM in 15min
1 Hang power clean
1 Hang squat clean
1 Hang power clean
1 Hang squat clean
Snatch Workout

Build up to technical max

Snatch + Hang snatch + OHS
3x ME Pull Ups Workout

3 x max effort PU
Kipping if you have the strength and technique
Strict or scaled if not
2 mins rest between sets
Metcon Workout

15 - 12 - 9 - 6

KB Front squat (2 x 24/16kg)
Pull Up

YGIG / Round

TC 10min

Need a training program?

Post-Workout Workout

Deload Back Squat Strength

Deadlift Strength

Push & Pull Workout

Wide grip bench press Strength

Deadlift Strength

Olympic lifting Workout

Snatch Workout

3x ME Pull Ups Workout

Metcon Workout