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 4x6 Strength

AHAFA
Overhead squat 3x3 with pause Strength

Overhead squat 3x3 with pause
Bear Complex (Progression 1.) Workout

EMOM 20
60/40kg

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press Behind the neck
Narrow grip bench press 3x10 Strength

Narrow grip bench press 3x10
Front squat up to a heavy single + 2 x 2 @ 80%/h1 Strength

In 20 minutes:

Front squat up to a heavy single + 2 x 2 @ 80%/h1
4x12 Shoulder presses Strength

4 kertaa shoulder press 60-70% 5RM shoulder press max:

12 - 12 - 12 - 12

Lepää 2 min.
Hip thrust Workout

Hip thurst,

3 x 6, AHAP
Back squat Strength

Back squat 8-6-6-10-10

Rest 3min between sets
Double KB/DB Row Strength

3 x 12 AHAP
Deadlift Strength

4x3 @ 85-90%

Need a training program?

Back squat 4x6 Strength

Overhead squat 3x3 with pause Strength

Bear Complex (Progression 1.) Workout

Narrow grip bench press 3x10 Strength

Front squat up to a heavy single + 2 x 2 @ 80%/h1 Strength

4x12 Shoulder presses Strength

Hip thrust Workout

Back squat Strength

Double KB/DB Row Strength

Deadlift Strength