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

2-position Hang Squat Clean Strength

Above knee and below knee
The Don Workout
For time:
- 66 deadlift 110/75 pounds or 50/30kg
- 66 box jump 24"/20"
- 66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
- 66 K2E
- 66 sit ups
- 66 pull up
- 66 thruster 55/40 pounds or 25/15kg
- 66 wall ball
- 66 burpee
- 66 DU
Squat (Endurance Progression 1.) Workout

Every 1:30 12 x

@ 50% of 1RM Back Squat (Round up to closest 5kg)

1) 3 x Front Squat
2) 6 x Back Squat
Back Squat (Strength Progression 8.) Strength

3 x 3

AHAFA (As Heavy As Form Allows)

~87.5% of 1RTM

3min rest between sets
Rest day Workout

Raitista ilmaa ja chillailua! ❤️
Hang clean Strength

Hang clean
5x2 75%
Barbell bent-over row 2x8 Strength

Barbell bent-over row 2x8
Mary Workout

"Mary"
20 min. AMRAP
5 Handstand push-ups
10 1-legged squats (Alternating)
15 Pull-ups
12 Min Clean & Jerk Emom Workout

1 squat clean and split jerk
7 RPE

Or add 1-3kg from previous. No stress If you haven't done this
Basement PK Workout

40min
Rounds of:

600m Row
5 Tall Clean
7 Push jerk
9 KB Swings (Russian)

@easy pace- keep your HR low

Need a training program?

2-position Hang Squat Clean Strength

The Don Workout

Squat (Endurance Progression 1.) Workout

Back Squat (Strength Progression 8.) Strength

Rest day Workout

Hang clean Strength

Barbell bent-over row 2x8 Strength

Mary Workout

12 Min Clean & Jerk Emom Workout

Basement PK Workout