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

Back Squat Strength

Back Squat
55% x 10
60% x 8
65% x 8
70% x 5

Work off your actual max.
Clean complex Strength

E90s x9

hang clean + clean
G-Skills Workout

Headstand - Handstand hold - Handstand walk

20 min of technique
4.12.2025 Overhead Squat Strength

Overhead Squat

Build heavy set of 3. Goal 50% @ Deadlift

TimeCap 17 min
Back squat Strength

Back squa
5-3- 1+ last round max reps (max 75-80% of 1rm)
Back squat Strength

Back squat
3x5
1x max reps

(E3MOM, ~95% OF DAILY HEAVY 5RM)
Walking lunges Workout

E2MOM x 5

20m walking lunge
Partner AMRAP 8 Workout

Partner AMRAP 8

8cal row
8 heavy kbs @32/24kg
Snatch complex Strength

E90s x9

1 snatch + 2 hang snatch

(2-3reps in tank)
For time x 3 Workout

For time:

00:00
200m run,
21 hang power clean@40/30kg
9 burpee over bar

8:00
200m run
15 hang power clean@50/35kg
15 burpee over bar

16:00
200m run
9 hang power clean@60/40kg
21 burpee over bar

(Targets under 4min, Time cap 6min)

Need a training program?

Back Squat Strength

Clean complex Strength

G-Skills Workout

4.12.2025 Overhead Squat Strength

Back squat Strength

Back squat Strength

Walking lunges Workout

Partner AMRAP 8 Workout

Snatch complex Strength

For time x 3 Workout