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

Split jerk 1RM Strength

Find your 1RM split jerk in 12min
Skill work Workout

Practice skill of your choice
(T2b, DU, rope climb, hsw…)
Split jerk drop Workout

2x 10 split jerk drop
*without barbell
*alt.leg
Every 2min Workout

-5 strict pull-ups
-50s plank hold
5x5 front squat Strength

-heavy 5sets of five
-increase from last weeks 4x6
-2min rest
5x5 front squats Strength

-2min rest
-todays heavy
Clean & jerk warm-up Workout

3x
-clean pull+ muscle clean+ hang squat clean

*start w barbell, build by feel

3x
-btn paused push jerk+ 2 btn split jerk

*2sec pause at the receiving position of push jerk
*start w barbell, build by feel
2min ON/ 1min OFF x5 Workout

-15 double KB walking lunges 2x 12-16kg/ 10-12kg
-10 wall ball 9/6kg
-AMRAP double KB box step ups

*score is combined reps of box step ups.
Conditioning 60min (Zone 2 Pace) Workout

AMRAP 60:
800/640m Row
1600m Run
Tabata (7:30) Workout

For reps:
20sec ON / 10sec OFF x 15
Alternate btw (5 rounds):
- Barbell Upright Row
- HS-hold
- Hollow Hold

Need a training program?

Split jerk 1RM Strength

Skill work Workout

Split jerk drop Workout

Every 2min Workout

5x5 front squat Strength

5x5 front squats Strength

Clean & jerk warm-up Workout

2min ON/ 1min OFF x5 Workout

Conditioning 60min (Zone 2 Pace) Workout

Tabata (7:30) Workout