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

Back Squat Strength

5 x 3 AHAP
Strength Support (Lower body) 3. Workout

4 Rounds

YGIG / Heavy Quality

16 Weighted Walking Lunge

12+12 One Leg Deadlift

(2 x KB or 2 x DB)
Squat Clean, 3x2 Strength

Three sets of heavy two:s
Clean Complex Workout

1 hang clean + 1 Clean & 1 front squat

Building up to a good quality max.
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!
Back Squat Strength

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)
Snatch high pull 3x3 Strength

Snatch high pull 3x3
15 Min EMOM Workout

1 C&J each min try to make it challenging and not too much change in the weight.

Squat cleans and split jerks
Deadlift 3Rm Strength

Build up to a quality 3RM for the day
Conditioning Workout

4 Rounds for time:

YGIG
10 Hang Power Snatch 50/35kg

YGIG
10 Wall Ball 9/6kg

Time Cap 9min!

Need a training program?

Back Squat Strength

Strength Support (Lower body) 3. Workout

Squat Clean, 3x2 Strength

Clean Complex Workout

Clean Pulls Strength

Back Squat Strength

Snatch high pull 3x3 Strength

15 Min EMOM Workout

Deadlift 3Rm Strength

Conditioning Workout