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

Shoulder Press Strength

Find your 5 rep max!
Lateral shoulder raise Strength

10, 10, 10, 8, 8, 8
RPE 8
3010 tempo. 3 seconds lowering. Stick with the same weight. Dbs or plates will be good.

30 seconds rest!
EMOM 10 Workout

3 x Hang Power Snatch

@70% of 1RM Pwr Snatch
2-position cleans Strength

6-8 x 2-position clean
- floor/ above knee
The BEAR Complex Workout
You have 5 rounds to find your max weight at:

(1 round = 7x):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press
- Contact with the floor must be touch-and go during sequences.
- Rest anywhere but the floor.
- New round every 4.min
Floor Press Strength

Floor Press, 5x5.
Tekniikkaa Workout

Painonnostoa
Bench press Strength

5x4 bench press
Hang snatches Strength

6-8 x 2 hang snatch
*above knee & below knee
Back Squat (Strength Progression 5.) Strength

4 x 6

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~80% of 1RTM)

3min rest between sets

Need a training program?

Shoulder Press Strength

Lateral shoulder raise Strength

EMOM 10 Workout

2-position cleans Strength

The BEAR Complex Workout

Floor Press Strength

Tekniikkaa Workout

Bench press Strength

Hang snatches Strength

Back Squat (Strength Progression 5.) Strength