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

Push press Strength

Every 90 sec x 8
4 push presses

*Keep 1 rep in the tank
Power snatch Strength

6-8 x 1

*Heavy but safe!
Snatch balance heavy singles Strength

Snatch balance heavy singles
Abz of zteel Workout

3 rounds for quality:
30 mountain climbers
10 v-ups
10 hanging windshield wipers
Front Squats Strength

6-10 sets of 3 Reps around 70%
1 Min Rest between sets!
Back squat 20RM Strength

20 Rep max and with one try only!
(HATCH) Front squat, week 1 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@70%
2rm Snatch Strength

Find your 2 rm snatch with perfect technique in 15min.

Re grip is ok.

Post only the last 4 sets.
Back Squat (Strength Progression 7.) Strength

3 - 3 - 3 - 3

Find your TECHNICAL max for EACH set!

3min REST
Open 23.2 Workout

On a 20-minute clock:

"23.2 A"
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (7,6m + 7,6m = 1 rep)

*Add 5 Burpee Pull-Ups after each round

Directly into:

"23.2 B"
5 minutes to Establish:
1 rep max Thruster

————————————————————————

Scaled
Burpee Pull-Ups => Burbee to target
Shuttle Run => Walk
(assault bike 9/6 cal)
(row 200/150m)

Need a training program?

Push press Strength

Power snatch Strength

Snatch balance heavy singles Strength

Abz of zteel Workout

Front Squats Strength

Back squat 20RM Strength

(HATCH) Front squat, week 1 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength

2rm Snatch Strength

Back Squat (Strength Progression 7.) Strength

Open 23.2 Workout