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

Bench press Strength

3 x 2 /*2 reps in the tank
2 x 1 /*1 reps in the tank

*3minute rest between sets
Push complex Workout

4 rounds, every 2:30

4 shoulder presses
3 push presses
2 push jerks
10 s oh hold

AHAFA
Karen Workout

"Karen"
150 x Wallball shots @ 20lbs/14lbs to 10ft mark
For Time
Clean Pulls Strength

5x3 Clean Pull
120% of clean

Aim for a shrug and pull. Low hip set up and open chest throughout. Tight set up in the core!

If it's at the rib cage it's too light!
Squat Clean Workout

3 Sets

1 Squat Clean every 30s x 10

Set 1: @ 70%
-rest 2min-
Set 2: @ 75%
-rest 2min-
Set 3: @ 80%
Back Squat Strength

5 x 3 AHAP
Back Squat Strength

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)
Front squats, GHD sit-ups and box jumps Workout
15-12-9
- front squat @ 70/50kg
- ghd sit-up
- box jump
Rowing and thrusters Workout
3 rounds for time:
- 500m row
- 10 thrusters 60/42,5kg
Rest 2min between rounds
2 x (Halting clean deadlift + clean) Strength
In 25 minutes:
- 2 x (halting clean deadlift + clean), re-grip after clean

Need a training program?

Bench press Strength

Push complex Workout

Karen Workout

Clean Pulls Strength

Squat Clean Workout

Back Squat Strength

Back Squat Strength

Front squats, GHD sit-ups and box jumps Workout

Rowing and thrusters Workout

2 x (Halting clean deadlift + clean) Strength