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-
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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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30.1.2026 Push-Press & C2B, Strength Workout
Alternate A1/A2
A1. Push press – 5/5/4/3 @ 78+% (3 RIR), rest 1:00 before A2
A2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7 (3 RIR), rest 2:00 before A1