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

Front squats Strength
front squat
4 x 2
- three one second pauses
- keep one rep in the tank
Back Squat (Strength Progression 5.) Strength

4 x 3

AHAFA (As Heavy As Form Allows)

(~87,5% of 1RTM)

3min rest between sets
Front Squat Strength

Find daily 5 rep Technical Max!

POOR technique includes:
-Knees caving in
-Elbows dropping
-Not reaching full ROM
-Loosing full contact with the floor
-FAILING!
Deadlift Strength

Wendlers cycle 5-3-1+
Ab work Workout
For QUALITY 3 ROUNDS:
- 20 Hollow Rocks
- 20 Raised Leg Circles
- 20 Superman Rocks
Snatch Complex Workout

Find your technical max in 15min:

Hang Power Snatch + Power Snatch
EW Shoulder press Strength

First do the technique with stick and with light dumbbells.

shoulder press with bar 3x5
Split Jerk Strength

3x3 Heavy Quality
Back Squat 6x2 Strength

Back Squat 6x2
Use weights around 80-85% of your one rep max.

Go every second minute
Back squat 4 x 10 Strength

back squat 4 x 10
- controlled eccentric
- rest 3min between sets

Need a training program?

Front squats Strength

Back Squat (Strength Progression 5.) Strength

Front Squat Strength

Deadlift Strength

Ab work Workout

Snatch Complex Workout

EW Shoulder press Strength

Split Jerk Strength

Back Squat 6x2 Strength

Back squat 4 x 10 Strength