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

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!
Strict pull-up 3x10 Strength

Strict pull-up 3x10
Conditioning Workout

CHIPPER

30 cal Row
30 Box Jump 60/50cm
30 C2B
30 KBS 32/24kg
30 Front Squat 50/35kg
30 T2B
30 Push Press 50/35kg
30 Wall Ball 9/6kg
30 Burpee
30 DU

TC 22min
Bench press 4-4-3-3-2-2 Strength

Bench press 4-4-3-3-2-2
Front squat Strength

10x3 @90% 3rm
AMRAP 14 Workout

25 T2B
50 DU
15 Power Clean 60/40kg
Back squat Strength

10x3 @90% 3rm
Deadlift Strength

wendlers cycle 5-5-5+
Good morning / glute-ham raise 3×10 Strength

3x10 Good morning or GHR
Day 01.1 Strength
5x10 Back Squat
- Start with 50% of 1RM and build up to heavy 10
- 3min REST between sets

Need a training program?

Lateral shoulder raise Strength

Strict pull-up 3x10 Strength

Conditioning Workout

Bench press 4-4-3-3-2-2 Strength

Front squat Strength

AMRAP 14 Workout

Back squat Strength

Deadlift Strength

Good morning / glute-ham raise 3×10 Strength

Day 01.1 Strength