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-
Kettlebell Workout
A)
In every 2 ’ x 6 rounds (alt. a and b )
a)
8 double KB deadlift + 8 double KB thruster
b)
8 double KB hang clean + 8 double gorilla rowB)
AMRAP 16’ – 1’ rest after each round
8 burpee over the KB
8 single KB clean
8 (4/4) push press
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Snatch Strength
9 sets of Snatch
Set 1: 2 @50%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 2 @60%
Set 5: 2 @65%
Set 6: 1 @70%
Set 7: 1 @75%
Set 8: 1 @80%
Set 9: 1 @85%
- Rest as needed btw sets -
30.1.2026 3-4 rounds, Strength Workout
3-4 Rounds @ 1-2 RIR
8-12/side GHD biceps curls
8-12 Swede crushers
10-15 Seated DB lateral raises -
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Accessories Workout
3 sets:
10-12 Bench Supported DB Row
10-12 DB Lateral Raise
10-12 DB Front Raise
10-12 DB Rear Flies
- Rest as needed -
Behind The Neck Jerk + Jerk Strength
5 sets:
1 Behind The Neck Jerk + 1 Jerk @70-80%
- Rest as needed btw sets -
Jerk Technic Workout
3 sets:
3 Tall Jerks + 3 Jerk Balances + 3 Jerks + 3 Presses in Split Position
- Go easy, practice Jerk technic and movement of the front leg
- Rest as needed -
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