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

Front Squat 4x4 Strength

Front Squat, four sets of fours.
5 rounds of: Strict Pull-Upsx10, Push-Ups x 10 (strict and slow), T2B (slow)x10, low back extensionsx10, Goblet Squatx10 Workout

Perform 5 rounds of:
Strict Pull-Upsx10
Push-Ups x 10 (strict and slow)
T2B (slow)x10
low back extensionsx10
Goblet Squatx10
20 minute walk 5% incline Workout

20 minute walk 5% incline
Full body workout 1.0 Workout

For quality
3 - 4 setts
A1. Pull up + supine ring row 4 + 4
A2. Shoulder press + push press 4 + 4
B1. Overhead squat 8
B2. Romanian deadlift 8
C1. Floor press DB/ KB 12
C2. OH lunge 12
Weighted Good Mornings x5 Workout

5 sets building up weight
Fundamental Workout

AMRAP 8
10 kettelbell swing
20 wallball
Seated shoulder press 3x2 Strength

Seated shoulder press 3x2
Pull up/dip EMOM 10min Workout

EMOM 10min
5 strict pull up
5 strict dip
10 Minute Power Snatch Ladder Strength

0-2 minutes: 10 Power Snatches at 75 lbs
2-4 minutes: 8 Power Snatches at 95 lbs
4-6 minutes: 6 Power Snatches at 115 lbs
6-8 minutes: 4 Power Snatches at 135 lbs
8-10 minutes: 2 Power Snatches at 145 lbs
Power snatch 1-1-1-1-1 Strength

Power snatch 1-1-1-1-1

Need a training program?

Front Squat 4x4 Strength

5 rounds of: Strict Pull-Upsx10, Push-Ups x 10 (strict and slow), T2B (slow)x10, low back extensionsx10, Goblet Squatx10 Workout

20 minute walk 5% incline Workout

Full body workout 1.0 Workout

Weighted Good Mornings x5 Workout

Fundamental Workout

Seated shoulder press 3x2 Strength

Pull up/dip EMOM 10min Workout

10 Minute Power Snatch Ladder Strength

Power snatch 1-1-1-1-1 Strength