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

Tempo Back squat Strength

Every 3 minutes for 15 minutes (5 sets)
Tempo Back Squat x 5 reps (3X3X) @55-75%
Snatch A Workout

3 sets every 1.5 min
Snatch pull + hang snatch + squat snatch @50-60%
Every 2 minutes for 10 minutes: 2-pos. clean + jerk Strength
Every 2 minutes for 10 minutes:
- 2-position clean + jerk (hang clean clean + jerk)
Chin up Strength

EMOM 8:
1 strict chin up
Conditioning Workout

2 Rounds / YGIG

15/12 Cal Row
12 Wall Ball 9/6kg
9 Box Jump 70/60cm

TOTAL TC 10 min!
Back Squat Strength

Back Squat
1x5 @80%,
1x4 @85%,
3x3 @87,5%++
OTM for 10 minutes Strength

Halting clean deadlift + mid hang squat clean + split jerk (light weight)
Rest 2 minutes
Snatch Complex Workout

Find TM 15min

Power snatch + Snatch + OHS
Back squat 1. Workout

6 x 4

Build to 4 RMT
Accessory Workout

YGIG
4 Rounds for quality
1) Dumbell row 12+12 (AHAFA)
2) High box jump 6
3) Rower curl 12

Need a training program?

Tempo Back squat Strength

Snatch A Workout

Every 2 minutes for 10 minutes: 2-pos. clean + jerk Strength

Chin up Strength

Conditioning Workout

Back Squat Strength

OTM for 10 minutes Strength

Snatch Complex Workout

Back squat 1. Workout

Accessory Workout