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

4RM Shoulder Press Strength

Work up to a heavy 4RM Shoulder Press
Back squat 2x2 Strength

2 kertaa Back squat, 95-100% BS max:

2 - 2

Lepää 4 min.
"MACHO MAN" TEST Workout

EMOM for as long as possible

@ 70/50kg or 52% of C&J

3 Power Clean
3 Front squat
3 Push jerk

*After 15 rounds add 1 rep to every movement every minute
Day 02.2 Strength
3x8 Snatch Grip Deadlift
- Use the heaviest weight from hang power snatch
- 90s. Rest between sets
Bent Over Barbell Row 5x8 Strength

5 sets of 8
Push press 3-3-3-2-2-2 Strength

Push press e90sec 3-3-3-2-2-2
3-position Snatch: Floor, Knee, High Hang Strength

Record loads and other details for this snatch complex.
Row 10k Workout

Row 10000m for time.

Tape your hands or wear gloves if needed. This is going to be hard and mental. Remember why you train!

Overall RPE 5
Core Conditioning Workout

EMOM 14:

10 Hollow to V-Up
1min Side Plank (R)
10 Hollow Rock
1min Side Plank (L)
1min REST
DUs, swings, T2Bs and some rowing Workout
Three rounds for time of:
- 50 du
- 30 kb swing 32/24kg
- 15 t2b
Cash out: 50/40cal row

Need a training program?

4RM Shoulder Press Strength

Back squat 2x2 Strength

"MACHO MAN" TEST Workout

Day 02.2 Strength

Bent Over Barbell Row 5x8 Strength

Push press 3-3-3-2-2-2 Strength

3-position Snatch: Floor, Knee, High Hang Strength

Row 10k Workout

Core Conditioning Workout

DUs, swings, T2Bs and some rowing Workout