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

22 OH lunge, 22 snatch, 2 rounds Workout

With kettlebell
22 over head lunge
22 snatch

2 rounds
Weighted pull-up 5x5 Strength

3 sets with the weaker grip, 2 sets with the stronge grip.
5X5 High Bar Back Squat @ 75% Strength

rest 60 sec. Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
2 min ME burpee box jump Workout

2 min ME burpee box jump
7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. Strength

Notes: Complete both Cleans, then one Push Jerk after the second Clean.
7X3 High Bar Back Squat @ 70-80% – rest 90 sec. Strength

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed Strength

Valfri vila
7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed Strength

Valfri vila
5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes Strength

Notes: These should be performed between every other set of Deadlifts.
4 times 100 Workout

For time: 100 KB swings 24kg, 100 Push-Ups, 100 Sit-Ups, 100 Air Squats

Need a training program?

22 OH lunge, 22 snatch, 2 rounds Workout

Weighted pull-up 5x5 Strength

5X5 High Bar Back Squat @ 75% Strength

2 min ME burpee box jump Workout

7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. Strength

7X3 High Bar Back Squat @ 70-80% – rest 90 sec. Strength

7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed Strength

7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed Strength

5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes Strength

4 times 100 Workout