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

Hang snatches Strength

6-8 x 2 hang snatch
*above knee & below knee
Engine Intervals Workout

3 Mins on: 3 Mins off ( 36 Mins) Alternate between A and B with rest between.

A. 500m Row
10 Thrusters 40/30kg
Max Burpees over bar

B. 15 Burpees
21 KBS 24/16kg
Max Pull ups

6 Total intervals 3 of each. Post total combined Burpees + pull up reps and comment with the breakdown.
Turkish get-up 1RM Strength

Find your 1RM turkish get-up for both hands. You can use kettlebells, dumbbells, bars, plates, wallballs...
Core work of your choice Workout

Don't hesitate to consult the coach!
Barbell rollout Workout

barbell rollout 4x8
Tempo Lat Pull Down Workout

3 x 8

Tempo 3 s down / 3 s up

Keep a steady pace!
Back Squat (Strength Progression 6.) Strength

3 x 3

AHAFA (As Heavy As Form Allows)

(~90% of 1RTM)

3min rest between sets
Hang clean Strength

3 x 2
3 x 1

*Can be heavy mut no max outs. Safe lifts!
Shoulder Press Strength

Find your 5 rep max!
EMOM 10 Workout

3 x Hang Power Snatch

@70% of 1RM Pwr Snatch

Need a training program?

Hang snatches Strength

Engine Intervals Workout

Turkish get-up 1RM Strength

Core work of your choice Workout

Barbell rollout Workout

Tempo Lat Pull Down Workout

Back Squat (Strength Progression 6.) Strength

Hang clean Strength

Shoulder Press Strength

EMOM 10 Workout