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

Snatch Complex Strength

10x
Go every 75sec
1 Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat

Start at about 65% and add...
High Intensity Conditioning Workout

YGIG / round

3 x AMRAP 8

10/8 Cal Row
8 Power Cleans 50/35 kg

2 min Rest

10/8 Cal Row
8 STOH 40/30 kg

2 min Rest

10/8 Cal Row
8 Thrusters 30/20 kg
30 Min Emom Workout

Alternate for 30 Mins
1. 15/10 Cal bike
2. 2-3 rope climbs
3. 50 double unders
4. 10-15 t2b
5. Rest
For time: Workout

21-15-9
deadlift @80/60kg
pull up

Target under 5, Time cap 8min
(scaled pull up 15-12-9 or 12-9-6 etc..)
For time Workout

3rounds:

10 goblet squat@24/16kg
20 kbs
30 air squat

(Target under 6min, time cap 8min)
For time Workout

For time:

30 sit up
40 wallball
30 sit up
5km Workout

5km juoksua.
5 x 1,5min töitä ja 1,5 min lepo Workout

5 x 1,5min töitä/1,5min lepo

3 yleisliike kpn yli
3 kp rinnalleveto riipusta + työntö
10m askelkyykkykävely

Lisää 3 toistoa joka kierroksella yleisliikkeisiin ja kp liikkeeseen
200125 Maanantai A Strength

A) Every 2min for 3 rounds
1. 14 deadlift @60-65% 1RM
2. 10-15 ring dip
4.11.2025 ( Clean 1 RM ) Strength

Clean 1 RM

Need a training program?

Snatch Complex Strength

High Intensity Conditioning Workout

30 Min Emom Workout

For time: Workout

For time Workout

For time Workout

5km Workout

5 x 1,5min töitä ja 1,5 min lepo Workout

200125 Maanantai A Strength

4.11.2025 ( Clean 1 RM ) Strength