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 Technique Workout

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch
Deadlift 2. Strength

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments
Power clean 5x1 Strength

five sets of one rep
EMOM 15 Workout

2 x Squat Clean @ 60%

NOT TNG!
12 min EMOM: Power clean, front squat with pause and clean Workout
12 minutes, on the minute:
- Power clean
- Front squat with pause
- Clean
Weights around 2/3 of 1RM clean
Helton Workout
Three rounds:
- 800 m run
- 30 dumbbell squat cleans, 50 pound/35 pound or 25 kg/17,5 kg
- 30 burpees
Clean every 90 sec Strength

Every 90 sec for 15min:

1 clean @ 3RM
Deadlift 5 x 3 + 1 x 20 Strength

Deadlift 5 x 3 + 1 x 20
Back squat 5 x 3 Strength
Back squat 5 x 3
- more weight than on Dec 3rd
- same weight in all sets
- these are not max effort set of threes
Shoulder Press Strength

Shoulder Press
75% x 5, 85% x 3, 95% x 1+
Use 90% +7.5kg

Need a training program?

Snatch Technique Workout

Deadlift 2. Strength

Power clean 5x1 Strength

EMOM 15 Workout

12 min EMOM: Power clean, front squat with pause and clean Workout

Helton Workout

Clean every 90 sec Strength

Deadlift 5 x 3 + 1 x 20 Strength

Back squat 5 x 3 Strength

Shoulder Press Strength