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

Shoulder Press 3x6 Strength

Shoulder Press 3x6 @75% of previous
Power Snatch Strength

5x3 70% Power Snatch

Doesn't have to be touch and go.
EMOM 8 Workout

YGIG

20m plate carry 20/15kg (pinch grip only!)
Hollow Lat Pull Down Workout

3 x 12
EMOM 14 Workout

1) 6 Kipping Pull-Up
2) 6 Kipping HSPU
Back Squat (Strength Progression 3.) Strength

4 x 8

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~75% of 1RTM)

3min rest between sets
Skills Test Workout

1) Max DU (unbroken)

2) Max Pistols in 1min (alt legs)

3) Max T2B (kipping)
Snatch balance 3×1 Strength

Snatch balance 3×1. Use 80-90% of 1RM. No fails!
EMOM 15 Workout

1) (21/15) (18/12) (15/9) Cal Row
2) 14/12/10 V-Up
3) 8/7/6 Devils Press
4) 14/12/10 Pull-Up
5) REST
Snatch Balance Workout

5x3 Snatch balance
This is primer for the snatch, you can dip and drive.

Need a training program?

Shoulder Press 3x6 Strength

Power Snatch Strength

EMOM 8 Workout

Hollow Lat Pull Down Workout

EMOM 14 Workout

Back Squat (Strength Progression 3.) Strength

Skills Test Workout

Snatch balance 3×1 Strength

EMOM 15 Workout

Snatch Balance Workout